Harder to Kill - December 21st, 2016

American Grit Fitness is designed to make you harder to kill.

We combine old-school weightlifting with new-school strength and conditioning principles in order to maximize your time spent inside (or outside) the gym. You'll squat, run, jump and throw weight around to ultimately become a faster, fitter you.If it's your first day here, jump in and hit the workout, or start from Day 1 of this cycle. Either way, you'll see strength, speed and stamina gains.Note: Thursday and Sunday are rest days. There will not be a workout posted on those days.

Wednesday, December 21st, 2016

• Warmup:
• Run 400m, then lunge 50m, then run backward 400m
• Strength:
• 5 x 5 Barbell Overhead Press
• 5 x 10 Barbell Lunges
• Conditioning:
• Hero Wod: "Michael"
• 3 Rounds for Time of:
• 800m run
• 50 Back Extensions
• 50 situps
• If you do not have a back extension machine, you can perform empty-bar stiff-legged deadlifts. Perform the situps with an abmat or, barring that, hook your feet onto a pair of dumbbells or other sturdy surface.

[caption id="attachment_9390" align="aligncenter" width="350"]

Navy Lt. Michael Mcgreevy. Source: DoD[/caption]From Fallen Heroes Project:

Navy LT Michael Martin McGreevy, Jr, Navy Seal, was one of eight Navy Seals in the group of 16 service members killed June 28, when their MH-47 Chinook helicopter was shot down in the rugged mountains of eastern Afghanistan. The Navy commandos were based in Coranado Naval Amphibious Base, San Diego, California. Michael was from Virginia Beach, Virginia and was thirty years old. He was the only officer killed in the crash. This was the largest number of Navy Seals casualties since the elite Seals were formed in 1962.Michael McGreevy grew up in Portville, New York, a hamlet 80 miles south of Buffalo. He was a top athlete and scholar who went on to graduate from the Naval Academy in 1997. Retired school staff noted that Michael was the best they ever had. Michael ran track, and set a school record for the 800-meter run. He also wrestled, played soccer and youth ice hockey. He would run more than 3 miles to school each morning, to be there by 6 a.m. so that he could get in a session of strength building before classes started. A return look at his high school yearbook shows that he participated also was active in Student Council, and was selected for National Honor Society. While in high school in Portville, New York, Lieutenant McGreevy wanted to take state Regents exam in German – only his school didn’t offer the language. He bought German books and taught himself so well, he passed the exam.Lieutenant Michael M. McGreevy graduated first in his class from the Naval Academy and went on to become members of the SEALs, one of the elite fighting forces in the world. Lieutenant McGreevy, who was the Naval Academy class of 1997’s secretary, was popular and scholarly.His wife, daughter, parents and friends will remember him as his freshman year roommate at the academy notes. “He did well in everything I saw him do – at the same time, he was very, very humble about it and was always ready to help others.”

https://youtu.be/0R3U7R-_LO0