Monday, May 28, 2012

2012-05-256450Melissa from FL, dropping in on Fri, thinks Ken & Mike's workouts are awesome!

Class Times for today, Memorial Day

10 AM, 11 AM only.  No afternoon classes.

Workout of the Day

Before Class or In Warm up:
10 candle stick rolls to straddle stretches (dynamic hip strentch)
10 forward rolls

Deadlift 5-4-3-2-1
2 min rest in between each set

12 min AMRAP
5 Deadlifts 255
10 pull ups
15 wall balls

Optional Workout For Memorial Day:


For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.




Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts
  • VAS

    10 forward rolls
    What’s the point? The forward roll is a safety precaution. It teaches you to control your fall. It will develop into a handstand roll out.
    Squat all the way down on your toes, place your hands no more than 1 foot in front of your toes. Tuck your chin to your chest. Lean your weight onto your hands, lift the hips up. Then bend the elbows and continue to lean forward until the weight transfers from your hands to your shoulder blades. Keep a tight stomach so you can roll all the way to your feet.
    This should be a roll. There should be no thumping. Your head should never have any weight on it. However, as you are lifting your hips and bend your arms, the back of your head should gently touch the ground (while the weight is supporsted by your arms). This will ensure that you are not too high. If you are too high, you will fall onto your back and knock the air out of your lungs, rather than roll.

Leave a Comment