18 May 2019

To learn more about Murph  click here

To learn more about Murph click here

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
warm-up variations as desired ...

Mobility
Lat Smash / Distraction
Shoulder Flex & Ext
Sweeps
Straddle Side Reach
High Kicks
Couch Stretch

Metcon
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.
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