MURPH!!
Warm-up
Warm-up
4. Movement Prep/Activation and Increasing Heart Rate –
2-3 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
2-3 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats
5. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear it
OG (class and compete)
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.
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