2 Classes Today

Murph (Time)
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.
Murph Flat (Vest) (Time)
CFSR Murph (Time)
Done in a vest
Hill Mile
100 Pull ups
200 Push Ups
300 Squats
Hill Mile
Cannot break up into Cindy in the middle
CFSR Mini-Murph (Time)
Flat Mile
10 Rounds of Cindy
5 Pull UPS
10 Push UPS
15 Air Squats
Flat Mile