Posted on

29 June 2024

Warm up: Athlete’s Choice

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.

click here

Stimulus/Focus: Start and end with the mile run. Partition the work however you would like.

Cool Down: Stick around for the cookout and raffle!