Workout of the Day

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

Extra Training

Back Squat
1 rep at 90% EMOM for 10 mins
(to be done prior to the 8am session) 

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**