Steel Hull, Iron Will: 08.2009

8.31.2009

REST DAY

1) Front Squat 1/2 BW
9,7,5

2) Run 1.5 mile for time

Run 800M
Run 200M sideways
Run 400M
Run 200M sideways (other)
Run 800M

For Time

Murph

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REST DAY

HOMECOMING

3 rounds for time of:

Bear Crawl 25’ (if possible use 2 Kettlebells)

21 Pullups

21 SItups

21 Double Unders

Rounds 2 reps = 15, Round 3 = 9.

MIDWAY Challenge

In flakjacket and helmet conduct the following for time:

10 Rope Slams (50’)

Run up ladder

25 Box Jumps

Carry large ammo can (full) 150 yds

10 pullups

Carry large ammo can 150 yds

Toss Heaving Line down to flight Deck, a minimum of 15 yds (repeat until reach minimum)

Climb down ladder

25ft lunges while carrying 2 small ammo cans

Full in 2 ropes (50’)

Run both lines out 50’

Sprint 25’

15 pushups

15 situps

Sprint 25‘

The USN says….

Key Recommendations

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.