31 Oct2015 Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds of 5x burpee, 10x 4 ct flutter kicks, 15x Monkey Squat. Work Capacity: “Murph” – Complete the following for time: Run 1 mile 100x pull ups 200x push ups 300x air squats Run 1 mile *If you have a 20# weight vest or body armor, wear it. SEALFIT Rx is un-partitioned Stamina: Moving methodically, great form: With partner, alternate to perform 100x clean & jerk (135# / 95#). *Face each other and alternate movements until you reach 100 reps total (50 each). Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.