Fit to Fight Fire
Train for Survival
"It's not the most powerful animal that survives.
It's the most efficient" - GSP
Workout of the day
I’ve never known a man worth his salt who in the long run, deep down in his heart, didn’t appreciate the grind, the discipline… I firmly believe that any man’s finest hour – this greatest fulfillment to all he holds dear is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle, victorious.
Vince Lombardi
052512
4 Rounds for time:
50 Air-Squat
50 Push-Up
50 Wall Ball
50 Mountain-Climber
50 TRX-Row
Lt. Michael Russo S.O.C
052212
3 rounds for time:
Row 1000m
20 Burpee Pull-Up
10 Push-Press 75/115
051912
REST DAY
Stephen Russell Eng.55
051812
4 rounds:
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 30 seconds
Run 200m
Rest 1 minute
Paul Ruback Lad.25
051312
4 rounds:
ROW 500m
25 Push-Press 65/95lb
25 Burpee Pull-Up
Nicholas Rossomando Res.5
050812
100 Wall-Ball
100 Pull-Up
or
100 Deadlift 95/135lb
100 Squats 95/135lb
032412
4 Rounds for time
- 1 min Bear Crawl
- 20 wall-ball 20lb 10'
- 20 push-press 75lb
- 20 knees 2 elbow
- 20 Trx-Row
- 20 Squat-Jump
Jason Murphy
Aurora Fire Department
ENGINE 10
For Our Brother
THE
GENTLE
GIANT
As many rounds as
you can doin 24 minutes.
- 10 Pull-Up
- 10 Push-Up
- 10 Air-Squat
- 10 Burpee
LINK
Lt. Michael P. Murphy
NAVY SEAL
THE MURPH
With a 25lb VEST ON
- 1 Mile Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air-Squat
- 1 Mile Run
As fast as you can.
