Monday

“Elizabeth”

21-15-9 Reps for TIME :

 Cleans

 Ring Dips

Grip Strength: The Test For Your Chances Of Living To 100

RIP Chief Kerik

FUNday

5 Rounds for TIME of: 

 10 GHD Back Extensions

 20 Hollow Rocks
 30 Double-Unders

Thursday

Snatch 2-2-2-2-2

Wednesday

POST-MURPH RECOVERY: THE ROADMAP TO REBUILDING AFTER THE MURPH WORKOUT

“MURPH”

 Today, we honor Lt. Michael P. Murphy

 “Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

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