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
38 minutes with strict pull-ups
2nd mile included a long transition time from the basement gym to the Street
Murph - - - 50:06 9:30 first mile Like 12:30 for second mile Both boys beat the old man!
1st Murph 44:23 Banded pull-ups Gavin did it in 52 min w/8lb vest