Captain Hall thought it would be fun to make up a “long” workout.  What he put together is not merely a workout but a standard for toughness.  

For time:

1. 15 wall balls 20#

2. 12 pull ups

3. 15 box jumps 24″

4. 25 push ups

5. 15 kettle bells 53#

6. 15 push press 95#

7. 12 thrusters 95#

8. 12 Knees to Elbows

9. Max double unders

10. Max time hang from barbell

*Complete a run before each of the ten tasks.  3/4 mile (1200 meters) for Hall standard or 1/4 mile (400 meters) for normal humans.

 

Hall 3/4 mile runs (7.5 miles total); 75 second hang; 1:28:25

Paul Mc 1/4 mile runs (2.5 miles total); 61 second hang; 0:38:40

 

One response »

  1. Anaya says:

    29:50 / 28 Double Unders / :45 hang

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