"FGB Style" - Box Jumps, Hand Release Push-ups, Air Squats and 2 more
4 rounds, 1 min per station, of:
Box Jump
Hand Release Push-up
Air Squat
Power Clean
Abdominal Exercises

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Tabata Mountain Climber
Rest 1 min
Tabata V-up
Rest 1 min
Tabata Burpee
Rest 1 min
Tabata Broad Jump

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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

*Run Substitute: 500 Jumping Jacks

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.
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For 4 cycles:
AMRAP in 5 mins of:
20 Mountain Climbers
10 Russian Kettlebell Swings
20 Lying Scissor Kicks
10 Burpees
20 Bicycle Crunches

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Extra Instructions

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4 RFT: Rows, Weighted Box Step-ups and Toes-to-bars
4 rounds for time of:
Row, 500 m
12 Weighted Box Step-ups, 44/35 lbs
9 Toes-to-bars

Warm Up:
5 Rounds for form
5 push ups
10 sit ups
15 squats

Use 2 KB's for the step ups.

At HOME WOD:
Run 2 mins.
Use heavy weights for the weighted box step ups. If you don't have heavy weights, double the reps.
Toes to Bar - sub supine, reverse toes to object.

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This is part one.
60-50-40-30-20 reps, for time of:
Double Under
Front Rack Lunge, 95/65 lbs

You will go straight into part 2.

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Hang Power Snatch, pick load
Dumbbell Floor Press, pick load

Extra Instructions-
Warm Up:
Glute Bridge Cross over - 4 on each side
Push ups - 10
Hip Touch/Thread the Needle - 4 on each side
Squats - 10
2 MIns. Ali shuffle

At HOME WOD:
If you only have heavy KB/DB, you may need to modify the lunges and hold the KB's at your side (aka: suitcase carry).

Sub Jumping Jacks, Mtn Climbers, or virtual jump rope for double unders.

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Locations In Castle Rock & Meridian (Parker & Lone Tree) Colorado
We are here to help everyone no matter their fitness level.
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Learn More /Contact Us Here: https://rmsdf.com/ 720-504-5959
Locations In Castle Rock & Meridian (Parker & Lone Tree) Colorado
We are here to help everyone no matter their fitness level.
#rmsdf #clearsky

Learn More /Contact Us Here: https://rmsdf.com/ 720-504-5959


Locations In Castle Rock & Meridian (Parker & Lone Tree) Colorado
We are here to help everyone no matter their fitness level.
#rmsdf #clearsky

Learn More /Contact Us Here: https://rmsdf.com/ 720-504-5959
3-5 Rounds of
W's
Black window Crossovers
Levitation Crunch
Elbow Crossover Sit Ups


Locations In Castle Rock & Meridian (Parker & Lone Tree) Colorado
We are here to help everyone no matter their fitness level.
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3 rounds for max reps of:
max rep Back Squats
max rep Prowler Push-ups
max rep Abdominal Exercises + W's

There is no time limit, rest as long as you need between sets.
For each exercise, when you start to feel your form failing, that is when you should stop.


Locations In Castle Rock & Meridian (Parker & Lone Tree) Colorado
We are here to help everyone no matter their fitness level.
#rmsdf #clearsky