MURPH!

9am this Memorial Day Monday we will be Honoring lieutenant Micheal Murphy


(Read about Murph here :

http://www.navy.mil/ah_online/moh/murphy.html )


THE WORKOUT:


1 mile run

100 Pullups

200 Pushups

300 Air Squats

1 mile run


RX : wearing a 20/14lbs weight vest. Un-partitioning the reps.


A warm up followed by 3 heats, running every 10 minutes.


Heat 1: RX


Heat 2 : un-partitioning, no vest


Heat 3 : partitioning / scaled


(Partitioning options :

5 rounds

20 pullups

40 pushups

60 air squats


20 rounds

5 pullups

10 pushups

15 air squats


Scaled options :


1/2 murph (everything in half and partition as needed)

See you tomorrow morning!


....The more rain, the merrier :-P ... be excited for it.


Bring a towel to stay dry! Bring cold water / a water bottle for your workout as well!


Only rule for the day, NO COMPLAINING... WE ARE HONORING A FALLEN HERO. WHEN THINGS GET TOUGH, IMAGINE YOURSELF IN THEIR SITUATION... complaining doesn't make things easier, nor faster.. So save your energy and keep moving!


#hooyah


https://mailchi.mp/cf502ee3de8c/memorial-day-murph-monday-9am-only

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