@J – thanks

Here are a few tips we wrote up for Murph -if you think of any more tips add them to comments on that page and we will include them as an update – thanks in advance

http://sealgrinderpt.com/navy-seal-workout/murph-workout-tips.html/

Nice job J.
I like that workout “the protector” – that is burly.
Can I borrow that for my students (with credit to you)?

yes; Short Card is grinder PT grinder PT can be about anything you make it with situps, pushups, stretching — wide variety of all things in between…. often topped off with dips and pull ups and a long run on the beach. i found this short card with a google search — looks good.. Short [...]

@ Marc- get creative and sub in the Ruck march, sled drag (use old tire or wood pallet if no fancy sled. As Shane said to run, maybe add stadium stairs, hill sprints and long slow distance work if you have a good run base. An air dyne bike is also good full body cardio. [...]

Your a beast J – 22 mile ruck march – nice.
You warrior

Grinder PT: http://sealgrinderpt.com/navy-seal-workout/sealgrinderpt-9-6-11.html/

What is grinderPT: http://sealgrinderpt.com/navy-seal-workout/improve-your-body-and-mind-with-grinder-pt.html/

Enjoy:)

dependent on your current conditioning — all scalable. ease into as necessary. upper body metcons JT 21-15-9 HSPU ring dips flash pushups 21-18-15-12-9-6-3 dead hang pull ups HSPU pull up pyramids death by pullups, death by pushups, death by ring dips or GTG pull ups, pushups, ring dips, etc. strength bias workouts with bench to [...]

i like to use 20 lbs and get out and stretch the legs and work on the mental side.

i posted this video months back on ruck marching tips:

http://www.youtube.com/watch?v=Rfiv2re_AnA

working on setting my goals for 2012 now.

my biggest goal in 2011 was to get SEALFIT Coach certified — DONE!

my fitness goal coming into 2012 will be to qualify for the CF Games Masters division. Working on that today

Any questions?