Memorial Day Murph
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
1 Round (6:00 Cap)
100m Run
5 Ring Rows
5 Scap Push-Ups
5 Lunge + Lunge + Squat
Into…
1 Round
100m Run
5 Ring Rows or Jumping Pull-Ups
7 Push-Ups
10 Slow Air Squats
Into…
1 Round
100m Run
5 Pull-Ups or Workout Pull Option
10 Push-Ups
15 Air Squats
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.
To learn more about Murph click here
Workout Pull Options:
Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, or Ring Rows!