April3-8

TheDirtyScurveWORDS TOLIVEBY BADASSOFTHEWEEK

Somepeoplewantittohappen,somewishitwouldhappen,others

makeithappen.

MichaelJordan

A1CJohn L.LevitowOnFebruary24,1969,AirmanFirstClassJohnL.LevitowwasassigneddutyasaloadmasteraboardanAC-47

“Spooky”gunshipflyinganightmissioninsupportofLongBinh ArmyPostinSouthVietnamwhenhisaircraftwasstruckbyahostilemortarround.Theresultingexplosionrippedahole3 feet,1/4inchesindiameterthroughthewingalongwithmorethan3,500holesinthefuselage.Alloccupantsinthecargocompartmentwerewoundedandslammedagainstthefloorandfuselage.Theexplosion

rippedanactivatedflarefromthegraspofacrewmemberwhohadbeenlaunchingflarestoprovideilluminationforArmygroundtroopsengagedincombat.AirmanLevitow,

thoughstunnedbytheconcussionoftheblastandsufferingover40fragmentwoundsinhisbackandlegs,staggeredtohisfeetandturnedtoassistthemannearesttohimwho

hadbeenknockeddownandbleedingheavily.Ashewasmovinghiswoundedcomradeforwardandawayfromtheopenedcargocompartmentdoor,hesawthe

smokingflareaheadofhimintheaisle.Realizingthedangerinvolvedandcompletelydisregardinghisownwounds,AirmanLevitow startedtowardtheburningflare.The

aircraftwaspartiallyoutofcontrolandtheflarewasrollingwildlyfromsidetoside.AirmenLevitow struggledforwarddespitethelossofbloodfromhismanywoundsandthepartiallossoffeelinginhisrightleg.Unabletograsptherollingflarewithhishands,hethrewhimselfbodilyupon

theburningflare.Huggingthedeadlydevicetohisbody,hedraggedhimselfbacktotherearoftheaircraftandhurledtheflarethroughtheopencargodoor.Atthatinstantthe

flareseparatedandignitedintheairbutclearoftheaircraft.

AirmanLevitow,byhisselflessactions,savedtheaircraftanditsentirecrewfromcertaindeath.ForhisheroismhereceivedtheCongressionalMedalofHonorfromPresidentRichardM.NixononMay14,1970.Heisthelowestranking

AirForcememberevertoreceivethehonor.

Scurve Workout 1

Mon LiftingDayARefertoliftingsheet

CalsEverythingWeighted

15-25lbsPullups- 3x5Wide- 3x5Chinup- 3x5

Mnt Climbers- 3x3eachside

10PullupswithnoWeight

CalsEverythingWeighted

15-25lbsPushups- 5x20Wide- 5x15

Diamond- 5x15Deficit- 5x15

20Pushupswithnoweight

Core4Rounds

15KneestoElbow20Situps

20HalfSitups1minPlank:30secrest

TuesPoolSprints

FreestyleHypoxicPyramid @100meach2,4,6,8,10,12,10,8,6,4,2

Fin:10x50@0:10secrest

TreadingTreadhandsupandsingaJodiefromstarttofinish

Wed

Sprints1lap(400m)2laps(800m)3laps(1200m)4laps(1600m)3laps(1200m)2laps(800m)1lap(400m)

1for1Restwhatittakesyoutocompleteeachrun(Goalis1:30alap)

GNG’sinfulluniformandRuckonwith25-30lbs20minof

50yardsSledPush20PresswithRuck

204-countFlutterKickswhileholdingruckup25meteroneleggedbearcrawl(NORUCK)

ThursPoolDistance

Freestyle1000mfortimeFin1000mfortime

Treading5rdsoftreadingwithouttouching wall:1- :30secholdingdivebrickoutofwater

2- DropBrick3- 1 minhandsup

4- :30sechandsdownforrecovery5- RecoverBrick

Fri

KettlebellsFortime:50KBS

50KBPresseachside50KBDeadlift(UseHeavyKBS)

50KBCleans

Use45lbKBforeverythingbutDeadlift

Cals3setsofmaxrepsofthefollowingwitha1minrestbetweensetsand3minrestbetweenexercises

Pullups,Wide,Chinups,Mnt ClimbersPushups,Wide,Diamond,Deficit

Situps,FlutterKicks,Plank

SatRuck

2HourRuckwith35lbs+sledgehammerSub15minmileisgoal/Goalis8+miles

Scurve Workout 2

Mon

Run3mileruninfull kit/Uniformfortime

GNG’sInFullUniformandruck onwith25-

30lbs25minof

25TireStrikeseach side6TireFlips

200meterSplint(NORUCK)204-countFlutterkickswhile

holdingrickup25moneleggedbearcrawl

Tue

KettlebellsFortimebuta25 mintimelimittocomplete:

30KBS100mFarmersCarry

25KBS100mFarmersCarry

20KBS100mFarmersCarry

15KBS100mFarmersCarry

10KBS

Usea45-55lbKBfortheKBSandtwo45-55lbFarmersCarry

CalsEverything weighted15-25lbs

Pullups- 5,4,3,2,1Rest1min

CloseGrip- 5,4,3,2,1Rest1min

Wide- 5,4,3,2,1Rest5min

Pushups- 25,20,15,10,5,4,3,2,1Rest1min

Wide- 20,15,10,5,4,3,2,1Rest1min

Deficit- 15,10,5,4,3,2,1Core

Everythingweighted15-25lbs4rds

1minplank1minsideplank1minsideplank:30secL-sithold1mindeadbug:30secrest

Wed ActiveRecovery40-45minrowing@2:45 paceor30minrunrelaxedand/orfoamrollandstretch

Thur

LiftingDayBRefertoLifting

Sheet

CalsUse 15-25lbsFortime

100 Pullups200Pushups300AirSquats

Whencompleteddo1004-countFlutterKicks

Fri Run7mileLSD @75%

LiftingCycle1

Week1

DayASquat5x5@50%of1RM

BenchPress5x5 @50%of1RMDeadLift5x5@50%of1RM

DayBFrontSquat5x5@50%of1RM

Press5x5@50%of1RMPower Clean5x5@50%of1RM

Week 2

DayASquat5x5@60%of1RM

BenchPress5x5 @60%of1RMDeadLift5x5@60%of1RM

DayBFrontSquat5x5@60%of1RM

Press5x5@60%of1RMPower Clean5x5@60%of1RM

Week3

DayASquat5x5@70%of1RM

BenchPress5x5 @70%of1RMDeadLift5x5@70%of1RM

DayBFrontSquat5x5@70%of1RM

Press5x5@70%of1RMPower Clean5x5@70%of1RM

Week4

DayASquat5x5@75%of1RM

BenchPress5x5 @75%of1RMDeadLift5x5@75%of1RM

DayBFrontSquat5x5@75%of1RM

Press5x5@75%of1RMPower Clean5x5@75%of1RM

Week 5

DayASquat5x5@80%of1RM

BenchPress5x5 @80%of1RMDeadLift5x5@80%of1RM

DayBFrontSquat5x5@80%of1RM

Press5x5@80%of1RMPower Clean5x5@80%of1RM

Week 6

DayASquat5x5@85%of1RM

BenchPress5x5 @85%of1RMDeadLift5x5@85%of1RM

DayBFront5Squatx5@85%of1RM

Press5x5@85%of1RMPower Clean5x5@85%of1RM

De-load Week

DayASquat5x5@75%of1RM

BenchPress5x5 @75%of1RMDeadLift5x5@75%of1RM

DayBFrontSquat5x5@75%of1RM

Press5x5@75%of1RMPower Clean5x5@75%of1RM

1RM week

DayAFind new1RMforSquat,BenchPress

andDeadlift

DayBFind1RMforFrontSquat,Press andPowerClean