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Jump Rope 2 Minutes
5 Medicine ball push-up
Parking Lot: Jog-Run-Jog
5 Wall squats
20 Jumping pull-ups
20 Mountain climbers (each leg)
20 Fire hydrant circles (each side)
30 seconds Hollow body hold on bar
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
Accumulate 50 controlled abmat sit-ups
