For Time:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
You may break up the reps any way you like. And there are many ways to scale this workout. Scale the run to 800, do half the reps, ring rows instead of pull-ups, combine with a partner. We will go over the options in class. This is a long workout, but really anyone can do it in some way.
LtMurphyIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.