Monday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Workout

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

Metcon (Time)

***HOME VERSION***

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

***LOWER VOLUME VERSION***

FOR TIME*

1 Mile Run

into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats

into…

1 Mile Run

*Mandatory break-up the reps into 10 rounds. No vest.