Monday, May 21

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

Partner Murph (Time)

Run 800m or 1 Mile Together 100 Pullups 200 Pushups 300 Air Squats 800m Run or 1 Mile

*Athletes Split the reps as necessary, does not have to be 50/50 *one works, one rests, except for run

Partitioned “Murph” (Time)

1 Mile Run 20 Rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats 1 Mile Run

“Murph” Option A (Time)

800 Meter Run 7 Rounds: 5 Pull-ups, 10 Push-ups, 15 Squats 800 Meter Run

“Murph” Option B (Time)

1 Mile Run 12 Rounds: 5 Pull-ups, 10 Pushups, 15 Squats 1 Mile Run

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