Front Squat: 5 sets X 5 reps (20 minute time limit)
Then,
10 minute AMRAP
-40 yard Sprint
-10 Hang Power Cleans (115/75 pounds)
-7 Mule Kicks
-5 Ring Dips

For time:
1-Mile Run
100 Pull Ups
200 push ups
300 Air Squats
1-Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

IT’S MEMORIAL DAY WEEKEND!

THE BEGINNING OF SUMMER…YEAH!

Make sure you come in for today’s fun workout, because Monday’s workout is going to be in honor of our fallen servicemen…and it’s going to be brutal:)

-400 meter Sandbag Run (+30/+20 pounds)
-12 Knees 2 Elbows
-12 Mule Kicks
-12 Sumo Dead Lift High Pulls (115/75 pounds)

21-15-9
-Barbell Thrusters (95/65 pounds)
-Burpees

Obstacle Course:
-1 Rope Climb
-Over diagonal boxes (5 to 6 boxes of different heights)
-Over/Under hurdles
-Low Crawl under barbells
-Agility Ladders (icky shuffle)
-200 meter Run
-Agility Hurdles (2 feet high knees)

-7 Dead Lifts (275/185 pounds)
-14 Kettle Bell Uppercuts (53/35 pounds) (total)
-21 Wall Ball Shots (20/16 pounds)
-400 meter Run

-7 Dead Lifts (275/185 pounds)
-14 Kettle Bell Uppercuts (53/35 pounds) (total)
-21 Wall Ball Shots (20/16 pounds)
-400 meter Run

8-rounds/exercise of 20 seconds of work, 10-seconds of rest:

-Power Snatch (75/55 pounds)
-Double Unders
-Ring Push-Ups
-Split Squats (each squat counts)
-Medicine Ball Russian Twists (20/16 pounds) (R/L=1)
*Score is total reps

Saturday’s are a great day to come in and experience what H.E.W. can do for you.  Make sure you come by to try us out!