Happy 4th of July!

Easy day, enjoy it!

4 mile run

A couple of days rest and back to the old grind. I had a visitor stop by for a guest appearance all the way from the windy city of Chicago. She even brought her own WOD dedicated to her birthday, I think you can figure out how old she is today. I think we'll call this one a tie at 43 minutes followed by a great post breakfast. Happy Birthday Carissa!

"3.3 Decades"

3 rounds for time of:

33 burpees

33 kettlebell swings (53/35)

33 pullups

33 double unders (can substitute 165 singles)

1100m row

Gonna rest the upper body today and hit the lower and some core work.

3 mile run. First half slow steady pace, last half start interval training by picking up the pace for 30secs then slowing back down for 1:30. You should push it close to sprint speed for the fast runs and keep the slower to a steady jog.

Finish with:

3 x 15 back ext.

10 ghd situps

The "Murph"

Had to push the Murph back a day due to some car trouble (had to push it 4 blocks) and a heat index well over 100 degrees. Here we go!

"Murph"

For Time:

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Running can be replaced with 2000m rows (Murph on the water). Best time today for regular Murph was 55:59 (mile split times 1st mile 7:03/ 2nd mile 9:58) That second mile is a fucking bear!! Best "on the water" time 1:03:30. I haven't tried the row version yet but it definitely is a beast! Awesome, awesome training!

Run Training:

4 mile run

Conditioning Training:

5 rounds of 30/30 (work/rest) of:

KB swings (35 F/53 M) Over head swings

mountain climbers

KB C & P (35/53)

jump rope

KB snatches (35/53)

battling ropes

Tomorrow is the 5 year anniversary of the battle that killed 11 Navy Seals and 8 Army Night Stalkers in the Kunar Province of Afghanistan. Several of Crossfit's best "Hero" WOD's came out of this heroic battle, the JT, Micheal, and the Murph. Tomorrow we will be conducting the "Murph" is his honor. Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor for his actions on that day. Navy Seals, Petty Officer 1st Class Jeff Taylor (JT) and Lt. Michael McGreevey (Micheal) were posthumously awarded Bronze Stars for Valor and Purple Hearts. The Murph is long and hard and should be conducted with a 20lb weight vest if you are up for the challenge. When you feel like you're going to keel over on the second mile run after 300 squats, think of these heroes and what they did to defend you're country and the ultimate sacrifices they made! Use this to drive you through and complete the mission!! More information about these men can be found on line and in the May 2010 issue of the Crossfit Journal.

"Murph" (for time)

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

WOD:

6 x 400m run

Rest 3 minutes between rounds, record times.

Weather channel says its 95 degrees out here, my outside thermometer reads 100! The humidity is through the freaking roof!

Part #1

3 mile run at noon, not much else to say!

Part #2

10 -15 rounds (1 hour time limit)

3 bench press (body weight)

5 ring dips (deep)

7 burpees

10 pushups