Month: January 2014





3 by 3200m

90s Rest








MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups


Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.







20 Front Leg Swings

20 Back Leg Swings

Hold Side Split for 2M

Hold Pike Stretch for 2M

Plank Hold for 2M


B. 6M Dbl Under Skill Work


C. Ladder: Complete as Much of the Ladder as you are Able. You may not release the BB until you have Completed 1 Full Round.

1 Round = 1 Full Clean + 3 Front Squat + 1 Push Jerk. Ladder Wgts Listed are Rx’d Weights. Score Last Completed Round Weight. 













D. Tabatas: 20s On. 10s Off. 30s Rest Between Movements.




Banded Good Mornings




1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

*After “Murph” Workload is Completed Athletes that are physically able should Complete 19 HSPU; 1 for each of the 19 US Soldiers that gave their lives during Operation Red Wings and 1 Legless Rope Climb for the Lone Survivor, Marcus Luttrell.

*Movements can be Partitioned; However; Athletes must finish with the 1 Mile Run. LV1 should Split Workload amongst a Team of 4. LV2 should Split Workload amongst a Team of 3.  LV3 Athletes should either Split Workload in Half or Work as a Team of 2 with a Partner.  No Jumping Pullups are Allowed.


On June 28, 2005, deep behind enemy lines in the Hindu Kush mountains of Afghanistan, a four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, LT Michael Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson and Hospital Corpsman 2nd Class Marcus Luttrell had the vital task of scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of 100+anti-coalition militia. The enemy had the SEALs outnumbered and also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Turbine33TeamDespite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy risked his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, realized it was impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he gained a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks and knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team.

At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent as part of an extraction mission to pull out the four SEALs. The MH-47 was escorted by heavily-armored Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert. The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

Nightstalkers_in_Operation_Red_WingAs the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard. On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, managed to escape and slowly crawl away down the side of a cliff. Traveling seven miles on foot he evaded the enemy. U.S. forces rescued him on July  2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, LT Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day death toll since Operation Enduring Freedom began and the single largest loss of life for Naval Special Warfare since World War II

Navy SEALs

SEAL Delivery Vehicle Team 1, Pearl Harbor, HI.

LT Michael P. Murphy, 29, Patchogue, NY.
Sonar Technician 2nd Class Matthew G. Axelson, 29, Cupertino, CA.
Machinist Mate 2nd Class Eric S. Patton, 22, Boulder City, NV.
Senior Chief Information Systems Technician Daniel R. Healy, 36, Exeter, NH.
Quartermaster 2nd Class James Suh, 28, Deerfield Beach, FL.

SEAL Delivery Vehicle Team 2, Virginia Beach, VA.

Gunner’s Mate 2nd Class Danny P. Dietz, 25, Littleton, CO.

SEAL Team 10, Virginia Beach, VA.

Chief Fire Controlman Jacques J. Fontan, 36, New Orleans, LA.
LCDR Erik S. Kristensen, 33, San Diego, CA.
Electronics Technician 1st Class Jeffery A. Lucas, 33, Corbett, OR.
LT Michael M. McGreevy Jr., 30, Portville, NY.
Hospital Corpsman 1st Class Jeffrey S. Taylor, 30, Midway, WV.

Army Night Stalkers

3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, GA.

SSG Shamus O. Goare, 29, Danville, OH.
CWO Corey J. Goodnature, 35, Clarks Grove, MN.
SGT Kip A. Jacoby, 21, Pompano Beach, FL.
SFC Marcus V. Muralles, 33, Shelbyville, IN.
MAJ Stephen C. Reich, 34, Washington Depot, CT.
SFC Michael L. Russell, 31, Stafford, VA.
CWO Chris J. Scherkenbach, 40, Jacksonville, FL.

HQ Company, 160th Special Operations Aviation Regiment (Airborne), Ft. Campbell, Ky.

MSGT James W. Ponder III, 36, Franklin, TN.





4 RFT:

800m Run

10 PVC Vups

8 Ring Rows

6 Ring Pushups








Shuttle Run


Shuttle Run


Shuttle Run






Max Effort Dead Hang Hold

Then for Quality:

5 Rounds:

10 Hip Shoots

15 Hollow Rocks


B. Push Press

8 by 2



Odd: 100m Sprint

Even: 3 Bear Complex (105/75)

* You Must be able to Sprint 100m in less than a Minute. Otherwise only Sprint 50m or Row. Rest in Remaining Time.





Partner WOD:


500, 400, 300, 200, 100m


Box Jumps, Situps, Jumping Air Squats, Pushups






Practice for 10M

Unilateral Loading and Progressions


B. 3 Position Full Snatch

Hi Hang, Low Hang, Power

10 by 1



100 Burpees

Double Unders

*You must complete 100 Burpees before moving onto the DU. Goal is to Complete as Many DU in the Remaining Time.







300m Run/Row

20 DU

10 WB

5 Pushups



MOB: Lower Body


A. GWOD: Flexibility

25 Shoulder Passes

2M Thoracic Spine MWOD

15 Bridge Ups

Hold 1M Bridge


B. 2M Wallball

50 Wallballs (20/14). Rest 1M.

50 Wallballs(20/14). Rest 1M.

50 Wallballs(20/14). Rest 4M.

*You have 2M to Complete 50 Wallballs. If you do NOT complete 50 Reps in 2M then you will Score Total Wallballs Actually Completed in Time Allotted. Each Athlete will Rest 1M Between Rounds and then the Clock will be set for 2M to restart the next Round of Wallballs.


C. 21-15-9

Back Squat (135/85)

Barbell Row (135/85)

Box Jumps (24/20)


D. $$ Optional $$

For Time:

400m Run

25 GHD

25 Hip Ext

400m Run

250m Row



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