Dynamic Mobility, Activation and Warm-Up 
 Row/run/bike an easy 3:00 
 
T-Spine Stretch on a bench x 30 seconds 
Prone PVC Pipe Pass Thrus x 15 reps and then … 
 
Deep Squat Progressions x 5-7 reps 
 
Followed by … 
Kettlebell Halos x 10 (5 in each direction) 
Kettlebell Press x 5 (left side) 
Kettlebell Windmills x 5 (left side) 
Kettlebell Press x 5 (right side) 
Kettlebell Windmills x 5 (right side) 
 Kettlebell Push Press x 5 (left side) 
 Kettlebell Waiter Carry x 20-25 yards (left side) 
Kettlebell Push Press x 5 (right side) 
Kettlebell Waiter Carry x 20-25 yards (right side) 
 
 
 
Mobility
Shoulder Prehab 
Two sets of
5 Y Raises 5 T Raises 5 I Raises 




 
Murph
For Time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
 
“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”–Russel Berger, CrossFit