Memorial Day MURPH

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

200 Meter Run

Dynamic Warm Up :30-:45sec per each movement 1x:

–30 Jumping Jacks

–Lying Leg Swing

–Lying Leg Crossover

–Roll Over V Sit

–Forward Jumping Jacks

–Spiderman Lunge + Rotation

–Cobra to Downward Dog

–Hop Up

Movement Prep/ Workout Prime 1-2xs:

–6 Kip Swing

–3 Pull Ups

–6 Knee Push Ups

–3 Push Ups

–12 Air Squats

Metcon

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