Roy

Friday Nov 10 2017


Today is the 242nd Marine Corps' Birthday. There will be party favors and cake at all Marine recruiters offices just make sure you're ok with getting a haircut and signing up for an all inclusive 4 year stay with the United States Marine Corps. Ha. Anyways, I love joking and picking on all the Marines I've come to know these past 7 years, but make no mistake, shaking a Marines hand is one of my most cherished things I to do. Happy birthday and Semper Fidelis. 
Have a Jar Headed Friday!
1.) "Roy"
5 Rounds for time:
15 Deadlift 225/135
20 Box Jumps 24/20
25 Pullups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
*2.) 20's
20 minutes of each:
Row
Assault Bike
Run
Note: get that heart rate up off and on throughout 20 min of each i.e. sprint here and there 
*3.) 5 rounds
10 Dumbbell Bent Over Row 50/30lb
10 Wallballs 20/14lb
Note: as fast as you can go
*4.) 5 rounds
30 second parallette L-sit
5 Muscle Ups
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24:00 @ 85# 10 step up 10 jumps pu with green band
33:16 #225 20"step-ups / Green Band
17:39 with the Senior discount
15 strict press @ 65# 20 step ups 10 strict PU w/ bands
Torn hand > 10 strict instead of 25. DL unbroken. 1 🚽 break
22:25 on empty from the first rep
185#/jumping PUs
Rx first 2 rnds then ripped - 5 strict PU +20 ring rows after.
EC - 20 mtr barbell overhead walk @ 135# and 40sec handstand hold. 3 rounds
#45 strict press for DL. Sub 15 ring rows or JPU after 10 KPU
Whole bunch of stuff
7x5 smolov bench 6:32 yesterday at 50# and abmat 6:25 XC today WB and rows
☑️
24:54 at 185#, 20" box jumps
17:10 RX
Dumbbell rows and wallballs
Rest Day 🙌🏻
Even tho my whoop said I was recovered, mentally needed the break - GAMEDAY tomorrow!
And other stuff
Rest and mobility
Bullet Point Faction Games is tomorrow!
16:42 RX couple of kleenex breaks and oh so sore!
18:46 (135# dl)
Rx weight sub step ups and kettle bell row. Great workout Justin - thanks. RIP Roy. Semper Fi
RIP hands. DB rows/wb(16). 20's (minus the run) - 4735 meters, 206 assault cals.
31:30 Uhg! 115# deadlift, 1st 5 pull-ups of every round without band , other 20 with
❤️HBD U.S. Marines!!!❤️ Rip Roy!
22:04** **#135 DL/6" BJ!!/15of 25 K-PU+10 RR. GBBC post (wk1/d1, #startingfromscratch)
21:45 @ 185#
5-minute rhinoplasty break
19:49, 85#, step ups, ring rows