Week of Heroes - Devil of Ramadi

  • 4 Rounds for Time (with a Partner)
  • 8 Man Makers (50/35 lb) / Partner Plank
  • 20 Deadlifts (275/205 lb) / Partner Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Partner Scissor Kicks
  • Finish with -
  • 500 Double-Unders / Partner Rows

Partition the work as needed but both partners must work at the same time. Partner A may not start a rep until partner B is also working. Partners may switch positions at will.

Partner Rowing Murph

For time: complete the following with a partner
1 mile Row
100 Pull-ups
200 Push-ups
300 Squats


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1 mile Row

Switch as needed with only one partner working at a time.