Warm-up
400m Run
10 Burpees
10 Knee Tucks
Murph Demo and Walkthrough:
Pull-up/Ring Row
Push-ups
Air-Squats
Running Options
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.
To learn more about Murph click here
V2:
1 Mile Run/Walk
50 Pull-ups/Ring Rows
100 Push-ups
150 Air Squats
1 mile Run
V3:
1/2 Run/Walk
50 Pull-ups/Ring Rows
100 Push-ups
150 Air Squats
1/2 Run/Walk