26 June 2016

Article: "Murph"

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Hamstring Warm-up
Lat Smash / Distraction
Shoulder Flex & Ext
Couch Stretch

Metcon
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