Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: Murph
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
Stimulus/Focus: Benchmark time! Set a new PR. You have to start with the mile and end with the mile, but you can partition the reps in whatever way you’d like. We encourage people to do 20 rounds of 5 pull ups, 10 push ups, 15 air squats, but you can do whatever rep scheme you prefer.
Cool Down: Athlete’s Choice