All hail the kettlebell 08/12/17

Kettlebell Workout

Strength
Back Squat 4×7 at 70% 1RM
then
Bench Press 7-7-7-7

Conditioning
For time:
50 Kettlebell Swings, 24/16 kg
25 Push-ups
50 Walking Lunges
40 Kettlebell Swings, 24/16 kg
20 Push-ups
40 Walking Lunges
30 Kettlebell Swings, 24/16 kg
15 Push-ups
30 Walking Lunges
20 Kettlebell Swings, 24/16 kg
10 Push-ups
20 Walking Lunges
10 Kettlebell Swings, 24/16 kg
5 Push-ups 10 Walking Lunges

Murph 18/11/17

murph
Hero WOD – Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

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.