[BRUTAL REPUBLIC] – Cross/Train
A: 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
Please take some time to remember what this day truly represents. The brave souls that paid the ultimate sacrifice for this Country. This day is not about which president you are voting for, it’s not about COVID-19. It’s about the individuals who lost their lives to protect the freedoms we continue to enjoy each and every day. God Bless America!
Modifications:
DB or KB only?
For Time:
1 Mile Run
100 DB or KB Bent Over Row & 100 Bicep Curl
(50 Reps each arm for each movement
200 Push-Ups
300 Air Squats
1 Mile Run
No Equipment?
For Time:
1 Mile Run
100 Back Pack or Duffel Bag Bent Over Row & 100 Bicep Curl
200 Push-Ups
300 Air Squats
1 Mile Run