BLK LBL Fitness Club – FITNESS / PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14. This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. (Scale) 800m Run...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start) -then- 10-15 Min Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Valor (Time) (RX’d) TEAMS OF 2 100/80 Calorie Air Bike * Partner must hold a Handstand while other partner bikes -into- 50 Power Cleans (155/105) (split as needed) -into- 100/80 Calorie Air Bike Partner must hold Barbell Front Rack (155/105) while other partner Bikes (Scaled) TEAMS OF 2 50/40 Calorie Air Bike Partner Holds Plank -into- 50 Dumbbell Power Cleans (light) (split as needed) -into- 50/40 Calorie Air Bike Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light) Target time: 16:00-18:00 Time cap: 25:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Barbell Curl @ moderate weight RPE 7 -rest 30 seconds- 30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm -switch arms- 30yd Single...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Forrest (2 Rounds for time) (RX’d) 2 Sets: 300/250m Row 15 Front Squats (95/65) 75 Double Unders 15 Shoulder to Overhead (95/65) 75 Double Unders 15 Thrusters (95/65) 300/250m Row -rest 5:00 between sets- (Scaled) 2 Sets: 200/175m Row 10 Dumbbell Front Squats (light) 50 Single Unders 10 Dumbbell Shoulder to Overhead (light) 50 Single Unders 10 Dumbbell Thrusters (light) 200/175m Row -rest 5:00 between sets- Target time each set: 8:00-10:00 Time cap each set: 12:00 (29:00 overall time cap) Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 10 Ab Mat Sit Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 10 Alternating V Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 12 V-Ups Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 9: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more