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Murph on Memorial Day! May 30, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

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 can partition anything besides the run. The runs have to be completed in full at both the beginning and the end.

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