Workout of the day
Saturday, May 27th 2023
WARM UP
50′ Toe Walk
50′ Heel Walk
50′ Knee Tucks
10/10 Leg Swings Fwd/Bwd
10/10 Leg Swings Lateral
300m Jog
right into,
10 Kip Swings
5 Burpees
10 Air Squats
2 x
3 Pull-Ups
6 Push-ups
9 Air Squats
Memorial Day Murph!!!
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
- Wear a Weight Vest (20/14 lb) if wanted
- Partition the Pull-Ups, Push-Ups, and Air Squats as needed
“You don’t have to be a Navy SEAL to do this workout. You can scale it and anyone can do Murph. It just has to be long and hard, maybe the longest, hardest thing you do all year, and force you to reflect on those we’ve lost”