A Farewell “Murph”

Josh M is leaving for botcamp and Steve D is leaving for military training.  Both of these guys are metabolic beasts with aspirations for the special warfare community.  Josh has a guaranteed pipeline for the Navy Seals if he can get through buds.  In honor of Josh’s quest, and the 31 Special Ops troops recently lost, we will do Murph today.


Skils: quick dynamic warmup-up and standards review


1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Partition the reps as desired

Steve D Pull-up


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