12 Strict Handstand Push-Ups (Scale L-Seated DB Strict Press)
*Note times for each set, and add them for total working time.
*THE SUPINE BAR ROWS ARE RX ONLY IF YOUR CHEST TOUCHES THE BAR WITH YOUR LEGS ARE STRAIGHT. THE BAR SHOULD BE SET UP SO THAT YOUR BACK ALMOST TOUCHES THE GROUND WITH YOUR ARMS AT FULL EXTENSION.
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 KBS, Partner A will perform 20 Box Jump Overs, and Partner B will run 400m – and so on for 30 minutes.
Congratulations and Thank you to all that came to honor our heroes.
Our fallen heroes represent the character of a nation who has a long history of patriotism and honor - and a nation who has fought many battles to keep our country free from threats of terror. We, at HGX, honor those who have served, today especially, we honor those who had fallen to preserve what makes this country great, freedom.
Recruit (Beginners): 0-6 months of Cross Fitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Pull-ups
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
B: Metcon (Time)
Heat #2 -9:30AM
Petty Officer (Intermediate): 6-12 months of Cross Fitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
C: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Heat #3 -10:00AM
Master Chief (Elite): 1+ years of Cross Fitting or other high intensity workout regimen on a consistent basis.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
