Workout of the Day
Friday, June 5th, 2009
First Phase: Warm-up
SBGU x 10 minutes
Second Phase: "Metcon, Stamina"
with a 20# weight vest or ruck:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 Squats
- 1 mile run
Third Phase: Core & Durability
Stretch & Hydrate
This WOD is in support of a nationwide Navy SEAL Memorial workout we are staging along with Windy City CrossFit. The event is the first annual, and our goal is to raise $10k for the NSW Foundation this year. Windy City has already posted $5k of that, so they are making our job easy. The WOD is Saturday at 8am at US Crossfit in Encinitas - if you are local to SOCAL you are welcome to come. Recommended donation is $20. Thanks! For Murph it is ok to break sets of pull-ups, push-ups and squats - a common breakdown is 10 sets of 10, 20,30. Post your times and comments to the forum
SEAL Candidates please read this:
These workouts are designed for Special Operators and "Industrial Athletes" who depend upon their bodies for their jobs. They are specific to the job of the Navy SEAL - who need to be strong, have tremendous work capacity, endurance, stamina on top of having strong sports specific skills in running, swimming, rucking, shooting, climbing and operating from SEA, Air and Land.
Note if you are a SEAL Candidate then you should follow the BUD/s prep guidelines until you can meet the competitive standards on the PST. If you can meet the competitive standards on the PST, have a been coached on CrossFit methods, THEN please proceed with these workouts and have fun. Please join our Online Coaching program if you would like some one-on-one help.
Need help getting started? Don't have a clue what the exercises are? Then please join our SEAL Fit Coaching program?
Get direct access to the coaching staff in dedicated forums, a two-a-day training regimen focused on building endurance, speed, power and mental toughness, and an online community and logbookNavySEALs.com - SEAL Fit Coaching
