Swamp City Fitness – All Day Swamp City WOD
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
**You may partition the pull-ups, push-ups and air squats however you would like. Must complete all the reps before going for the 2nd mile run**