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Murph!

Updated: May 24, 2020

Murph!

1 mile run

100 pull-ups sub bent rows

200 push-ups

300 squats

1 mile run


*wear a 20lb weight vest if you have one. *partition the reps any way you want.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


Warm-up: 400m run

then 3rds

5 ring rows

5 push-ups

5 tempo squats


mobility: chest, couch, overhead wall, add

Zoom Workout at 1PM


Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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