8a/9am/10am Classes.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Rx+ 20/14# vest
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Use the first mile as a warm up!! You should come in from the run feeling fresh and ready to get to work, not winded and needing a break.
Break things up early and often, a full murph is 600 reps! Small sets and short breaks beat big set and big breaks every day of the week!
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