1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Scale and split the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Rx = Straight Thru
Rx plus = With weight vest (20/14#)
Scaled = movements broken up