Author: arnie

THE DAY AFTER MURPH

WARM UP
BAND STRETCHES ARMS AND LEGS
200 MT LIGHT JOG
200 MT ROW
20 CAL BIKE

BUY IN 75 DUBS
4 RDS
400 MT RUN
15 D/L 105/155
30 AB MAT SIT UPS
BUY OUT
75 DUBS

RX SIT UPS
1-FEET IN BUTTERFLY POSITION
2-HANDS TOUCH GROUND BEHIND HEAD
3-HANDS TOUCH GROUND IN FRONT OF FEET

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.

7 RDS
7 -KB SWINGS 55/70
7- WALL BALLS
7- BOX JUMPS
7- BURPEES
7-SDLHP 65/95
200 MT RUN

CLEAN & JERK 85/115
12-9-6-3
TOES TO BAR
3-6-9-12
BUY OUT
1 MILE RUN

ISABEL
30 SNATCHES 95/135( 15 POWER 15 FULL)

3 RDS
30 HOLLOW ROCKS
30 AIR SQUATS
3 WALL WALKS

6 MIN
800 MT RUN
AS MANY WALL BALLS AS YOU CAN WITH TIME REMAINING

6 MIN
800 MT ROW
AS MANY DUBS AS YOU CAN WITH TIME REMAINING

6 MIN
200 MT FARMERS CARRY35/55
AB MAT SIT UPS

6 MIN
100 MT OH LUNGE 15/25PLATE
BOX JUMPS

1 MIN REST IN BETWEEN

SCORE= TOTAL REPS OF SECOND MOVEMENT OF EACH STATION

TAKE NOTES!