Sunday, September 11th, 2011
Words cannot express the emotions that sum up the importance of this day 10 years ago. Our condolences go out to the families and victims of 9/11, along with all of our amazing military, police, and firefighters who have literally given their all for the United States of America. A special thanks also goes out to all of those involved with the firefighters, police, and military who continue to sacrifice for the greater good of our country.
Run 5-7 Miles today – Run outside and enjoy the beauty of America today.
Stretch
- Ben
Tags: abs, america, Ben Clutter, burn fat, burn fat running, cardio, cardio training, distance, endurance, Firefighters, lose weight, midwest fit, midwestfit, military, Police, run to lose weight, running, running and ab workouts, running and core workouts, running programs, running trainig, running with core, sean maccauley, thanks, usa, weight loss
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Monday, July 4th, 2011
Happy 4th of July! A big thanks from us here at MidwestFit for all of those who have served and loved America – Military and Non-Military. Celebrate accordingly, but do not forget to throw in some time for Fitness! Have a happy 4th of July.
The two PT’s we have posted are from American Special Forces Operators who have given their lives in service of our country.
Potential PT #1 – Murph
This is a PT we found out about a while ago that K and I have done a couple of times. It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader. The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell. Check the book out and I promise you literally will not be able to put it down.
Stretch
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Stretch
If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.
- K
Potential PT #2 – Daniel
As quickly as possible:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Stretch
- Ben
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Tags: 4th of july, abs, america, army training, army workouts, Ben Clutter, Bench press, biceps, chest, core, daniel, dips, Dumbbell, dumbbell exercises, Exercise, exercises, fourth of july, fourth of july workouts, green beret training, green beret workouts, hand stand push ups, handstand, lats, lose weight, midwest fit, midwestfit, military workouts, muprh, navy seal workouts, sean maccauley, shoulders, special forces training, strength, strengthening, triceps, upper body, upper body strength, usa, weight loss, workout, workouts
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Monday, May 2nd, 2011
A special thanks out there to all the men and women serving in our military, past and present, who work unbelievably hard and risk their lives to keep us safe.
Potential PT #1 – Training Sets
Start the week off with a high number of sets and reps to work on some endurance.
Stretch
10 rounds as quickly as possible of:
1. Squats – 10
2. Pushups – 15
3. Walking lunges – 10 (5 each leg)
4. Pullups – 5
5. Wall sits – 30 seconds
Abs/Core:
Flutter kicks – 250 (4 counts)
No, that’s not a mistype haha. Get em done as quickly and efficiently as you can!
Stretch
- Ben
Potential PT #2 – Upper Body Circuit
Circuit 5 times as quickly as possible:
1. Power Push Ups 15
2. Bent Over Rows 20
3. BOSU Push Ups 15
4. Single-Arm Standing Military Press (each arm) 15
5. Plank Ups 12
-K
Tags: america, Ben Clutter, Benjamin Clutter, bin laden, endurance, Fitness, lose weight, midwest fit, midwestfit, military, military fitness, osama bin laden, sean maccauley, strength, training sets, weight loss
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