Mon. May 30, 2016


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


Murph "Cindy" Style (Time)

For Time:
1-Mile Run

20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

1-Mile Run


QuickFit "Murph" (Time)

For Time:

800m Run

10 Rounds:
5 Jumping Pull-ups
7 Box Push-ups
9 Air Squats

800m Run