Happy Memorial Day- 7:00. 8:15 & 9:30 am classes- Potluck party after!

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

Option 2: 14/20 weight vest

KODIAK-1-mile Run
10 Rnds
10 Pull Ups
20 Push Ups
20 Air Squats
1- mile Run

POLAR800m Run or Row
10 rounds:

5 Jumping Pull-ups

10 Bar Push-ups

15 Air Squats

800m Run

This workout was written in honor of Navy Lieutenant Michael Murphy,

29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005.

While under enemy attack, he knowingly left his position of cover to

communicate his team’s location and request support.

When this workout gets tough, dig deep and think of Michael Murphy

and the countless others who have exhibited courage and selflessness

while serving.