20 Calf pumps
30 Single skips
10 PVC Dislocates
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
Reduce run distance
Partition the middle work into 10-20 rounds of:
15 Air squats
Partition the middle work into 6-8 rounds of:
30 Air squats
Complete as a partner workout splitting the reps as required (both partners run)
If you did not complete 20 round of Cindy last week (or have not done 20 rounds before) then do not complete the workout as RXd.