Valkyrie Strength and Conditioning – Group Class
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
Rx: 20/14# weight vest
*May break up pull-ups, push-ups, and squats in any order.
Consider these optionsfor reduced volume:
-Partner Murph (run together, share reps, run together)
-1/2 Murph (run either 800 or 1 mile, 50 pull-ups, 100 push-ups, 150 air squats, run)
-1/3 Murph (run, 33 pull-ups, 66 push-ups, 100 air squats, run)