Workout of the Day 25 April 2019

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 hereYou may opt to partition the pull-ups, push-ups, and squats as needed or do them all in a row. It's good to try it both ways, obviously straight through is harder. Note in comments what you choose to do.

Complete Murph in a team of 2 people where you share the work. In this case you may opt to run the whole distance together or break it up


"Mini Murph"
Run 800m
50 Pull-ups
75 Push-ups
100 Air squats
Run 800m

*jumping pull-ups
elevated push-ups

Extra Training

Work on your mobility and flexibility