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.
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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!