Dynamic Warm Up
3 Working Set
:30 sec Work
Scaupular Pull Ups
Jumping Lunges
Kipping Push Ups
High Knees
“Murph”
For time:
RX ( with weighted vest )
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
INT ( body weight )
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Scaled
1 mile Run
50 Jumping Pull Ups
100 Push-ups
150 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.