Aumakua Fitness – Cross Training
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
1/2 Murph (Time)
For Time:
1/2 Mile
50 Pull Ups
100 Push Ups
200 Air Squats
1/2 Mile
Scaled
800m Run or 1600 Row
50 Pull Ups
100 Push Ups
200 Air Squats
800m Run or 1600m Row
Ramadan
400m Walk
25 Pull Ups
50 Push Ups
100 Air Squats
400m Walk
Murph ( No Run ) (Time)
10 rounds for time:
10 pull-ups
20 push-ups
30 air squats
