SEALgrinderPT 4-1-12

Mega Murph workout
warmup with Navy SEAL  grinder PT
  wrist stretch  – 10 each way
  wrist rotations  – 10 each way
   Arm circles 10 each way
   Press, press, fling – 10
   Up, back and overs – 10
   Shoulder pass throughs – 10
  Hip swivel kicks (forward)  – 15 each leg
  Hip swivel kicks (side)  – 15 each leg
   Jumping jacks  25
hip mobility drills (   Mtn Athlete HUG drill) – 5
   Mountain climbers  – 25 – two count
  Pushups – regular  20
   Swimmers chest stretch – 10
  alternate hand forward hand back pushups  – 15
High Jack High Jill  – 10 each arm
Cherry Pickers  – 10
  airborne heismans  – 20
  standing pause air squat  – 30 seconds
  divebomber pushups  – 10
  Standing lunge  – 20 (10 each leg)
  air squat  – 50
  Pushups with sideways walk  – 10
  frog jump lateral jump  (1 ft high minimum) – 10
  eight count bodybuilders  – 10
  split jumps  – 15
situps  – 50
  pushups with sideways walk  – 20
thai plank  – 10 each side
leg levers  – 25
reverse crunches  – 20
   sitting calf stretch  – 10

then…

Mega Murph – for time
3 mile run
300 pull ups
600 push ups
900 air squats
3 mile run

Yoga cobra  stretch – 10
Yoga frog  stretch – 10
  Plie squat stretch  – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for Zak S, Will M, Cody S, Cesar R, Justin N, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.

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