MURPH Monday, May 30

Warm-up
Warm-up
AMRAP X 8
200m jog
10 Groiners
10 Scap Push-Ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Kip Swings

Metcon
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.

*Partition Anyway You’d Like

LEVEL UP OPPORTUNITY: Wear 20/14 lb weight vest

Cool Down
Foam Roll Quads, Lats, etc.