WOD Type: “MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: Murph w/ 20# Vest…

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Run

Time: 1:30:40

Today’s WOD is a tribute to those who’ve fallen in combat. I actually did not think I’d be able to actually finish this workout with a 20# vest on. I got about half way and felt like I wanted to stop. Something kept me going though and I actually finished. This was the first time I’ve done Murph and this workout will happen every year from this point forward on Memorial Day. We lost 5 guys when I was working with EOD MU-11 and today’s workout is a tribute to them. RIP Brothers…

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely BADASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…