Sunday – 091111 – Murph

Lt. Michael Murphy


Row 500 M
Run 400 M

Murph (compare to 051411)

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition reps as needed, but be sure to start and end the workout with a 1 mile run. If you have 20 lbs. worth of weight vest or body armor, wear it.

Post thoughts and times to “comments”.

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