Monday Group Strength and Conditioning

“Murph” ( wear a weight vest if you have one 20/14)
For time:
-1 mile Run
-100 Pull-ups
-200 Push-ups
-300 Squats
-1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Scaling down.
800 m run
50 pullups
100 pushups
150 squats
80 m run
Scaling up:
You can also do a version of 2017 Regional Event 1
Men wear a 20-lb. vest
Women wear a 14-lb. vest
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
– 4 strict handstand push-ups
– 8 chest-to-bar pull-ups
-12 squats
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