5 Scap retractions
5 Bar taps
10 Arm rotations each direction
10 Squat + vertical twist & reach
300 Air Squats
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
To scale, reduce reps as required or divide as necessary with a partner.
20sec work, 10s rest.
Complete the 20s work with as few breaks as possible