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1,000 M Team Rowling

Murph

N.C. Kids #012

Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Metcon

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

*Complete as a team in 20 "Rounds of Cindy"

*Alternate Movements

*5 Pullups/10 Pushups/15 Air Squats

Want to see some of these movements in action? Check out our .