Monday
Warm-up
Warm-up
1 ROUND
20 Jumping Jacks
20 High Knees
20 Butt Kickers
20 Shoulder Taps
20 Jumping Jacks
20 High Knees
20 Butt Kickers
20 Shoulder Taps
Into…
2 ROUNDS
5 Scap Pull-Ups + 5 Kipping Swings
5 Knee Push-Ups
10 Cossack Squats
Workout
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.
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.
Optional Benchmark
Metcon (Time)
***LOWER VOLUME VERSION***
FOR TIME*
800m Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
800m Run
*Mandatory break-up the reps into 10 rounds. No vest.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
Optional Benchmark
Metcon (Time)
***HOME VERSION***
FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
