05/25/2020 MURPH!

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2 min jog

10 leg swings front/back & side/side

R runners lunge w/ 10 twists

L runners lunge w/ 10 twists

10 Cossack Squats – Low Transition

10 Inchworm + dive bomber + up dog + down dog

10 ankle rolls each direction

Murph (Time)

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
SUB bent rows or bent towel rows for PU

Scaled Murph (Time)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run
SUB bent rows or bent towel rows for PU

No Equipment Murph (Time)

1 Mile Run

200 Push-Ups

300 Air Squats

400 Sit-Ups

1 Mile Run

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