Today perform our benchmark, "the Reaper"

Interval Runs: 3 Miles

3 rounds
2 x [10 Barbell Curls, 10 Plyo Pullups]
2 x [10 Bench Press, 10 Plyo Pushups]
2 x [10 Back Squats, 10 Squat Jumps]

Interval Runs: 2 miles

Staff Sgt. Travis L. Griffin, 28, of Dover, Del., died April 3, 2008, near Baghdad, Iraq, of wounds suffered when his vehicle encountered an improvised explosive device. He was assigned to the 377th Security Forces Squadron, Kirtland AFB, N.M.

For time, race to finish:
1 mile run
100 Burpees, no pushups at bottom
1 mile run

Warm-up: 800m run at relaxed pace

10 rounds for time:

2:00 double unders (3:00 if  doing single under jump rope)

25 sit-ups

25 push-ups

30 air squats

The idea is  to do this for time, meaning the only rest you should be taking is the one you do while puking or unconscious.

Today, perform the USMC PFT

Fitness Scoring and Instructions for Males
Fitness Scoring and Instructions for Females

Pullups (MALES):  Untimed.  Complete as many pull ups as you can accurately before dropping off the bar.  "One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering  the body until the arms are fully extended.  Your hands may face toward you or away, but must remain the same way throughout the exercise.  NOTE:  This is complete deadhang.  Arms MUST fully extend and there is to be NO kipping.

Flexed Arm Hang (FEMALES):  The correct starting position begins when the Marine's arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless.  At no time during the execution of this event can a Marine rest her chin on the bar.  Marines are authorized to drop down below the bar, however, some degree of elbow flexion must be maintained with both arms.  Once a Marine's arms are fully extended or the Marine drops off the bar, the clock will stop.

Abdominal Crunch:  2 Minutes.  "One repetition consists of raising the upperbody from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning  to the starting position with the shoulder blades touching the deck."  Your arms must be crossed in front of chest at all time.

Timed 3 Mile Run

Post scores!  Scoresheet can be found at the above links.

Run 6 miles.

Report times, comments!

Step 1: Choose Your Mode (pick any exercise, doesn't have to be cardio)
Step 2: Do 20 minutes of that exercise, alternating between 20 seconds of moderate paced work and 10 seconds of high intensity (if you chose an exercise such as pushups, you may use the 20 seconds to rest)

Adrenaline, also known as Epinephrine, is a hormone while in the bloodstream and a neurotransmitter when it is released across a neural synapse.  It kicks in from the adrenal gland during moments of emergency or extreme danger, and works by boosting the supply of oxygen and glucose to the brain and muscles.  It's commonly associated with high intensity and fast-paced things (due to its effect of inducing increased cardiac output).

5 Rounds for time:
500m Row OR 800m run OR 200m swim
5 Pistols per leg (weighted if desired, assisted if necessary)

Finish with 250 abs of choice

Warmup:
10x 25m Underwater Swim/sprint back, UNDER 20 MINUTES
THEN: 20 minutes nonstop, as many laps as possible:
Alternate 50m Freestyle, 50m Combat Swimmer Stroke

Finish with either 3 minutes water tread no hands OR underwater knot tying.

Odysseus, hero of ancient mythology, wandered the sea for ten years in his plight to return home after the Trojan War.