Daily Workout

Workout of the Day

Monday 5.25.20


For time:

Run 1 Mile 
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile 

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to 5.27.19 on Wodify or HERE

Lt. Michael P. Murphy-Video

At-Home Versions:

Dumbbell Only 

For time:

Run 1 Mile 
100 DB Bent Over Rows
200 Push Ups
300 Air Squats
Run 1 Mile

Greater love has no one than this: to lay down one’s life for one’s friend.~John 15:13

Sunday 5.24.20

Rest Day

Saturday 5.23.20

Warm Up:

3 rounds for quality of:

10 Cossack Squats
20 Toe Touches
10 KB/DB Floor Press (each)
20 Single Unders


As many rounds and reps as possible in 7 minutes of:

3-6-9-12-15-18…and so on of:

Single Arm Devils Press (alternating…50/35)
Weighted Box Step Ups (alternating 24/20…50/35)

-Weight can be held in any position for the box step ups

1) Every minute on the minute for 12 minutes:

Even minutes- “Goat 1″
Odd minutes- “Goat 2″

Cool Down:

2:00 Puppy Dog Stretch
1:00 Seal Stretch
2:00 Pigeon (each)

“Make peace with your weaknesses, knowing that God’s love and calling don’t depend on your perfection.”~Steven Furtick

Friday 5.22.20

Warm Up:

3 rounds for quality of:

:30 Arch Hold
10 Glute Bridges
10 Kang Squats
10 Push Up to Pike
100 M Run


“Deck of Cards”

Diamonds- 200 M Run
Spades- Deadlift (225/155)
Hearts- Kipping Handstand Push Ups
Clubs- Plate Ground to Overhead (45/25)

Jokers-1000 M Row or 800 M Run (MMS) or Bike 1.5 Miles

Each team of 2 athletes will receive one complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11.

Cool Down:

2:00 Frog Stretch
1:00 Half Saddle (each)
2:00 Seated Forward Fold

“Laughing is literally the cheapest form of therapy and by far the most pleasant one. It has the power to heal not only your soul, but also your body.”

Thursday 5.21.20

Warm Up:

3 rounds for quality:

:20 Side Plank (each)
:20 Plank Hold
10 Shoulder Taps (each)
10 Toe Touches (each)
10 Mountain Climbers



50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

Med Ball Cleans (20/14)

-Compare to 4.8.20 on Wodify
-Complete Med Ball Cleans after each set of DU’s and Sit Ups

Accessory Work

3 round not for time of:

20 KB Drags
20 KB Taps
20 KB Leg Lifts
1:00 Overhead KB Hold

Cool Down:

2:00 Bound Angle
2:00 Saddle Stretch
1:00 Thread the Needle (each)

Give thanks to the Lord, for he is good; his love endures forever.~Psalms 107:1

Wednesday 5.20.20

Warm Up:

2 rounds for quality of:

100 M Run
10 DB Rows
10 PVC Pass Throughs
10 Reverse Lunges
10 Goblet Squats


Complete the following for time:

600 M Run
20 Pull Ups
25 Burpees
30 Back Squats (135/95)
25 Burpees
20 Pull Ups
600 M Run

Cool Down:

2:00 Half Saddle (each)
2:00 Pigeon (each)

“Character is like a tree and reputation its shadow. The shadow is what we think it is and the tree is the real thing.”~Abraham Lincoln

Tuesday 5.19.20

Warm Up:

AMRAP 8 minutes for quality of:

10 Lateral Box Step Ups (each)
10 Inch Worms (no push up)
10 KB/DB Strict Press (each)
10 KB/DB Rows (each)


3 rounds of:

As many rounds and reps as possible in 5 minutes of:

10 KB Sumo Deadlift High Pulls (53/35)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Rest 2 minute between cycles

Accessory Work

1) Every minute on the minute for 7 minutes of:

Max reps True Push Ups
-Rest the remainder of the minute upon failure

2) 3 rounds not for time of:

20 Banded Good Mornings or 20 PVC Good Mornings
:60 High Plank Hold

Cool Down:

2:00 Child’s Pose
1:00 Half Saddle (each)
1:00 Dragon (each)

“Make the most of yourself, for that is all there is of you.”~Ralph Waldo Emerson



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