Wednesday November 29, 2017

Warm Up 59 (No Measure)

2 minutes of single or double unders

Then, 2 rounds of

20 Walking lunge

10 Knees to elbows

20 Mountain climbers

+

2 RNFT:

30 Sec Couch Stretch (/side)

30 Sec Pigeon Pose (/side)

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
***40 min Time cap***

Scale 1:

“Murph” Option B

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1 Mile Run