September 9 Workout "Our warm-up is harder than most people's workout"

To All:
After much debate, I was determined to be this week's winner.

LCDR Matt Riethmiller joined the DC pack for the first time and finished last week's workout with the "fastest time" in 21:05. He did not want to take credit for the win since he did not complete the dead lifts at the weight prescribed.

I could not pass up the "warmup" that Matt has used in the past. Hence the title of this week's workout.

Here it is:

"Warm-up" - it is not a timed event and can be done at your own pace. It must be completed before you start the timed event

2 rounds of 15 of the following exercises: pushups, pull-ups, squats, dips, crunches, and back extensions.

The workout "Cindy": 20 minute timed event

5 pull-ups
10 pushups
15 squats

Most rounds wins. Good luck!

September 2, 2011 Workout

Here's the first workout of September!

5 rounds for time of:
400 m run
10 Dead-Lifts (1.25x BW up to 225 lbs)
15 Pull-Ups (Any type)


Fastest time wins!

-Seth

8/26 Workout: The Murph

To All:
This week's workout is "The Murph" (in honor of LT Mike Murphy):

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Quickest time wins. Partition the pull-ups, push-ups, and squats as needed.

Good luck!