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
10 rounds
3 Clean N Jerks 135/95
10 cals
21min amrap
Teams of 2
50 Box Jump overs 24/20
60 Alt DB Snatches 50/35
70 Wall balls 20/14
* while one partner is working the other runs 200m
Every 2min for 20min
3 Squat cleans 185/115
6 bar facing burpees
30 Dubz
Tactical Thursday
100 pull ups
100 push ups
100 sit ups
100 squats
*8min cap to perform pull ups
25min cap
Every 2:30min for 9 sets
A) 200m run
20 DB Snatches
5 burpees
B) 200m run
20 DB F. squats
5 burpees
C)200m run
20 inverted rows
5 Burpees
4 sets
5min on:2min off
15 Push ups
10 Box jumps
15 KBSDHP
10 Burpees
15 v-ups
5 sets
2min on:1min off
6 T2B
8 Box Jump 24/20
10 KB G2OH 24/16kg
7 rounds
30 Dubz
20 DB lunges
10 cals
5 rounds
3 M.U.
5 P. snatches 135/95
3 M.U.
5 Clean and Jerk
20 cal bike
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