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Run, Bike or Row 1x:
3-5min
1x:
8 Wall Squats
10 V-Ups
5ea Kneeling Shoulder Taps
10 Scap Pull Ups
10 Scap Push Ups
1x:
8 Air Squats (quality)
3 Kip Swing + 1-2 Pull Ups
5 Push Ups
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
Run 800 meters
20 Rounds of (3 pull up, 6 push up, 9 squat)
Run 1 mile
SAME.
Run 1 mile
100 Sit Ups or Table Row
200 Push Up
300 Squat
Run 1 mile
Notes: Wear a 20/14 lb vest and partition reps as needed.
No Accessory Today
2min ea. Side Couch Stretch
1min Childs Pose
Hydrate!
2min ea. Side Couch Stretch
1min Childs Pose
Hydrate!
