Swamp City WOD – Mon, May 29

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

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