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Friday – June 1

Part 1:

25 Wall Balls (20/14)



Hang Power Cleans (165/110)

Toes to Bar


25 Wall Balls (20/14)

*18 Minute Cap

Part 2:

4 x 5

Back Squat

*Not recording…not max effort


Part 1 is going challenge your grip, make sure the weight is something you can hang onto for multiple reps each set.  Feel some heavy weighting part 2, but don't approach this with any max effort in mind.

Thursday – May 31

Part 1:

3 x 5 

3 x 10

Bench Press

*record heaviest sets of 5 and 10, respetively

Part 2:


10 Sumo Deadlift High Pulls (95/65)

8 Push Press (95/65)

6 Strict Pull Ups

4 Burpee Box Jump Overs (30/24)


Olympic Lifting (815pm – all levels welcome)

A) 5 hang clean pull + 1 squat clean; climbing to 60-70% max

B) 5 sets:
Single leg barbell RDL x 8/8 @ 20X1

Scap pullup x 8/12 @ 21X1


Prep that nervous system with a couple heavy sets of 5s and time to be aggressive on the 10s!  The AMRAP will be very taxing on your upper body, don't feel the need to go too fast here.  And make sure you get quality strict pulls on those pull ups or what you choose to scale to!

Wednesday – May 30

For Time:

800 M Run


Double Unders

Sit Ups

800 M Run


Double Unders

Alternating KB Lunges (53/35)

800 M Run

*30 Minute Cap

Tuesday – May 29

2 Rounds

2 Minutes 

18/14 Cal Row

Max Rep Clean and Jerks (135/85)

2 Minute Rest

2 Minutes

18/14 Cal Row

Max Rep Altrernating DB Snatch (choose weight)

2 Minute Rest

2 Minutes

18/14 Cal Row

Max Rep Burpees

2 Minute Rest

*Record total Clean and Jerks / DB Snatches / Burpees separately


The amount of rest in this workout should allow you to be aggressive not the rowing, but quality and efficient movement on the other movements will be more important than you trying to go fast.

Monday – May 28


1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Please only wear a vest if it is yours, not someone else's

*Heats are every 15 minutes.  First one 7:45 AM, last one is 9 AM.

*All heats must be completed by 10 AM

*Group Picture is at 10:15 AM


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.

Saturday – May 26

In Teams of 2 (1 working/1 resting)



Deadlifts (225/155)


rest 4 minutes, then


7 Rounds

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

*30 Minute Cap

Friday – May 25


6 Rounds

28 Wall Balls (20/14)

400 M Run

2 Clean and Jerks (225/155)

*30 Minute Cap


The Wall Ball-Run duo is always lethal, but adding in 12 heavy clean and jerks will force you to put more thought in to your pace.  Fast movement is going to move that bar, as your sheer strength is going to dwindle.  Get under that bar!

Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.

Thursday – May 24



3 Thrusters (50+% bodyweight)

5 Box Jumps (24/20)

7 Hand Release Push Ups

*You can partner up with someone if you want, and do this in "I go, you go" fashion


The volume at each movement is small, but at some point these reps will really add up.  Concentrate hard on your box jumps and keep your mind set on a specific pace for each round.  Every minute?  Every 45 seconds?  Every 30 seconds?   

Wednesday – May 23


800 M Run


2 Rounds

50 Burpees

40 Pull Ups

30 Pistols

20 KB Swings (53/35)

10 Handstand Push Ups


800 M Run

*33 Minute Cap

*Athletes may partner up if they want, but both must do the runs

*Schmalls – Lite" will be half reps (800 M runs remain the same)


The longest workout of the week that is loaded with a mix of effort and skills.  Try to think of a sustainable pace that avoids failure early on.  Remember why we do Hero workouts and keep the negativity out!


U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Tuesday – May 22


5 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans 

6 Shoulder to Overhead

*20 Minute Cap


Nowhere to run and hide. You start and end your workout at the barbell with nowhere to go between.  Don't be afraid to push the weight a little, you do have 4 minutes per round to get this done under the cap. 


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.