Updated: May 25, 2020


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

Meeting ID: 695 302 4569

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