Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Beat Swings
40 Jumping Jacks
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
8 Stationary Inchworms
10 Beat Swings
10 Side Lunges
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