Mon, May 27, 2019

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Warm-up • 20 cal Air Bike 2 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 Cossack Side Lunges • 20 Arm Circles (10 CW, 10 CCW) Conditioning “Murph” For time: • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.