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Workout of the day – Monday May 29th 2023

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Warm up

3 rounds:

50 jumping jacks

5 yoga pushups

10 kip swings


For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Time cap: 70 min – must start the last mile run by min 60.