3 Shoulder Press x 6 sets (80-85%)
-Complete a set every 2:00-
GRIZZLY/KODIAK– 19:00 AMRAP
Run 400 meters with a sandbag (or odd object)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range
is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.
POLAR– 19:00 AMRAP
Run 300 meters with a sandbag (or odd object).
19 Sprawls
This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from
the 160th Special Operations Aviation Regiment who lost their lives in Operation
Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the
area. Nineteen men lost their lives during the 3 week operation, including Navy
SEAL, LT Michael P. Murphy.
The workout is promoted by Team Red, White & Blue (Team RWB), who strives
to help guide veterans on building a healthier lifestyle because a strong focus on
mental and physical health is critical to ensuring veterans’ best days are ahead. For
more info or to make a donation, please visit teamrwb.org/missions/red-wings-
amrap.
