Warm-up

500 meter row/ 5 laps
5 minute Foam Roll
2 minute Jump Rope
1 minute Couch Stretch
1 minute Couch Stretch
2 minute Lacrosse Ball on Glute

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

5 minute break

Metcon (Time)

For Time:
Light Isabel
30 reps of power snatches

Weight: 75#/45#
RX+ 30 reps of Squat Snatches