Monday, May 20

400m Run 2 Rds :30 :15off Active Spiderman Active Samson Burpee Dead Hang / Kipping

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

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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