Warm-up: Coach’s Choice
Strength/Skill: Review the movements and possible rep schemes.
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.
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Stimulus/Focus: This is an annual benchmark workout. Start and end with the mile runs (four laps around the building) and partition the work however you would like. There are many manageable ways to complete this work. You can also scale the volume to your needs.
Cool Down: 50 Ab Mat Sit Ups