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 2:
“Murph” Option A
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run
Scale 1:
“Murph” Option B
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1 Mile Run