Saturday 091110 – Murph

Our last Murph challenge

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

*Compare to 050110, coaches note – If you can do Murph in less than 40 minutes it’s time to add the vest*

A little more running than usual this past week, but Murph is up in the benchmark rotation and feels like a good workout on the anniversary of the day that changed the world in such a profound way.  Come get some and honor the fallen.

Good luck to the Mudsuckers – Paru, Mary K, Andrea, and Niki, in the MS Mudrun today; and good luck Dan and Alison N in the Great Urban Race; anyone else doing a race today?

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