4-5 Sets
Run 200m
4 Air Squats
4 Strict Pull Ups/Ring Rows
4 Air Squats
4 Push Ups
rest walk for 60sec between sets.
Increase pace each set.
Rest 3min
Then..,
Murph
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.
OR…..
Team Murph!!!
With a partner
You can not break up the run, Alt rounds of 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds.
*Pull-Ups can be scaled to Vertical Ring Rows. Push-Ups can be scaled to elevated hand push-ups
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
*If you are a “newer” athlete, please do HALF of this. I need you to want to come back tomorrow, not be broken for a week.