Crazy Luca giving Carry some friendly Muay Thai instruction.

From The Navy Seals Website Today:

With a rucksack weighing 25lbs minimum:

50 Pull ups

Run 1 mile

50 Push ups

Run 1 mile

50 Squats

Run 1 mile

50 Burpees

Run 1 mile

Wear the rucksack through the entire workout. Post your time.

Want to scale? Run 800m.


A Flat 1-Lap Mile (ok to trim corners too!): The DCF Mile

Down Croekerts to Central, right to Main, right to Pine St., right to N. Broadway, right to Ygnacio Valley, right to Main St., right on Central and left on Croekerts back to The Shed. A hair over one-mile.

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  • jorgy

    Right in the face. I should be a professional photographer with my timing and camera angles.

  • luca z.

    That’s a great picture,thanks Josh, now if you want to find yourself in Carry position come to my class, eheheh

  • luca z.

    You should have seen what she did to me right after that, I still got marks on my body, she is a tough cookie, fun to work with

  • Mike Erickson

    Finished a scaled version of Murph. Craig asked “When you get home does your wife think you’re crazy”. I like the Larry Walters quote “A man can’t just sit around”. My wife offers the Dirty Harry line “a man’s gotta know his limitations.” Sigh. I guess the answer is yes.

  • Stavros

    Did my first Murph as RX’d today;

    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run
    with 20lb weight vest

    41:34 as RX’d

  • Craig

    Great work on Murph guys. Mike, appreciated seeing you grind out the miles with the vest – inspirational.

    Nice work Stav.

  • Moises G.

    Nice kick Luca! I will try to make it to your class one day so we could spar. And Stavros nice job on MURPH. I will see you guys tomorrow, I am bringing a friend so I can see her meet Pukie,hahahaha

  • Craig

    Oly Class:

    Hang Squat Snatch 4,4,4,4

    Craig: worked up to 145
    Matt: worked up to 95

    Snatch 1,1,1,1,1

    Matt: 95, 115, 125f, 125f, 125f
    Craig: 145, 165, 185f, 185f, 185f

    Should have started back at 95 and worked back up. The bar ended up too far from my body, so I ended up trying to catch 185 out in front – that don’t work. I was getting it plenty high.

    Matt was not dropping enough – weight very high, but fatigue wouldn’t let him get under it.

    Fun session. Thanks Matt!

  • Mike Erickson

    Thanks Craig. Nice that you don’t think I’m nuts.

    My butt’s pretty sore today with a rug burn from doing all those ab-mat sit-ups. Anyone else have the same problem? What’s the solution?