Murph
Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Accessory
Metcon
Rest, stretch, and recover.
Stretching
Metcon
Accumulate:
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves
For Time:
1 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 Mile Run
– LEVEL 1 –
For Time:
800m Run
50 Ring Rows
50 Knee Push-ups
75 Squats
800m Run