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2 Rounds
50′ High Knees
50′ Butt Kickers
3 Kip Swing + 1 Pull Up + 3 Kip Swing
25′ Lunge Right/Lunge Left/Squat
25′ Reverse Lunge w/ Twist
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
THE WALK AROUND
Free Roll Shoulders and legs
