Workout of the Day
Memorial Day WOD Monday, May 25th, 2009
3 rounds of:
- 10 Man-Makers 35#
- 10 GHD sit-ups
- Rope climb
Phase II: Work Capacity, Endurance
"Remember the Brave"
(1) Run 1 mile, then for time do:
10...1 of:
- Thrusters 95#
- Burpees
- Pull-ups
(2) Run 1 mile, then do 5 rounds for time of:
- 10 KB Swings (55#)
- 10 Goblet Squats (55# KB)
- 10 Jumping Lunges
Phase III: Core Mobility & Training Durability
Stretch, Hydrate and re-fuel! Have a great memorial day!
SEAL ETHOS: In times of war and uncertainty there is a special breed of Warrior ready to answer our Nation’s call.
A common man with uncommon desires forged by adversity he stands alongside America’s finest Special Operation Forces to serve his Country, the American people, and protect their Way of Life.
I am that Man!
My Trident is a symbol of honor and heritage bestowed upon me by the Heroes that have gone before and embodies the trust of those I am sworn to protect.By wearing the Trident I accept the responsibility of my chosen profession and it is a privilege that I must earn every day.
My loyalty to Country and Team is beyond reproach. I humbly serve as a Guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work or seek recognition for my actions. I voluntarily accept the inherent hazards of my profession placing the welfare and security of others before my own.
I serve with honor on and off the battlefield. The ability to control my emotions and my actions regardless of circumstances sets me apart from other men. Uncompromising integrity is my standard. My character and honor are steadfast. My Word is my Bond.
We expect to lead and be lead. In the absence of Orders I will take charge, lead my Teammates, and accomplish the mission. I lead by example in all situations.
I will NEVER Quit!
I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down I will get back up every time!
I will draw on every remaining ounce of strength to protect my Teammates and accomplish the mission. I am NEVER out of the fight!
We demand discipline. We expect innovation. The lives of my Teammates and the success of our mission depend on me, my technical skill, tactical proficiency, and attention to detail.
My training is NEVER complete!
We train for War and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my Country. Execution of my duties will be swift and violent when required, yet guided by the principle that I serve to defend.
Brave men have fought and died building the proud tradition and fear of reputation that I am bound to uphold. In the worst of conditions the legacy of my Teammates steadies my resolve and silently guides my every deed.
I will NOT fail! Post your times and comments to the forum
Please Read!
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," metabolic 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 (don't even consider the minimum standards - they are too low). If you can meet the competitive standards on the PST, have a coach or are CrossFit certified (or member of a good CrossFit gym), THEN please proceed with caution with these workouts. Otherwise please join our Online Coaching program for 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
