SEALFIT Challenge: Double Body Armor (Murph) “Murph” 2 Rounds For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 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”. […]
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7 Simple Steps to Break Free from the Grip of Mediocrity. Right Now. This blog series has been a journey to explore what it means to live an uncommon life, to dare to be special. All too often I see folks settle for “average” and not open their minds to what lies beyond average. Do […]
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Get a glimpse into a Turning Steel home entry simulation in this week’s SEALFIT TV episode:
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Baseline: Pre SOP, Box Breathing, ROM, Row 1000m, Barbell Complex 45/65/95# Work Capacity: 10 Rope Climbs 50 Power Cleans 95# 800m Run w/30# (pick any object) 15 Wall Walks 50 Power Snatches 95# 800m Run w/30# 100 Sit Ups 50 Back Squats 95# 800m Run w/30# Durability: 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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This WOD is straight off the Grinder, written by Coach last week. Took him a little over an hour to do the Work Capacity. Enjoy! Baseline: Pre SOP, Box Breathing, ROM, 400m Run, 25 Reps Bench Press 45#, 20 Burpees, 20 Air Squats. Work Capacity: 8 Rounds of: 10x Bench Press 135# 10 x Ring Rows […]
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We are digging into the SEALFIT archives for this weeks Monster Mash. Running with “Angie” combines a classic CrossFit benchmark WOD with running. Simple yet punishing. HOOYAH! Baseline: Pre SOP, Box Breathing, ROM. Work Capacity: 2 mile run 100 pull ups 800 meter run 100 push ups 800 meter run 100 situps 2 mile run […]
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Dare to be Special, Part 9: BOLD Last week we discussed the vital role emotional intelligence has in leading ourselves, and others, with success and impact. To drive uphill the constructive, audacious brand of change that is aligned with our true purpose, we need boldness, plenty of it, and emotional strength is the source of […]
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