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.
To learn more about Murph click here
800m run
50 Pull Ups
100 Pushups
200 air squats
800m run

Ring Rows or banded Pull Ups
Pushups down to knees
Make into partner WOD