Hoy haremos un Hero “MURPH” Hecho el 30/8/14 y el 31/10/15 y el 27/4/17

Warmup

500 m row / run
Calentamiento general articular
Calentamiento general con pica
Estiramiento general
2 rounds
8 Pull Ups
8 Push Ups
10 squat jump

Murph

For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it.

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

ABDOMEN

C- ABDOMEN:
Tabata de Toes To Bar