Honey Badger Gym – Fitness

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

Murph (Time)

RX+ for time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

(If you have a vest, wear it)

RX for time:

1 mile run

20 rounds of 5/10/15 or

10 rounds of 10/20/30

1 mile run

(If you have a vest, wear it)

“3/4” For Time:

1200 Meter Run

15 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1200 Meter Run

“1/2” For Time:

800 Meter Run

10 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

20 min AMRAP:

200m run

5 rounds of:

5 bent over db row or ring row

10 db floor press or modified push-ups

15 air squats or box squats

*Whatever option you choose, make sure you’re prepared. Prepared means hydrated in the days leading up to this(not just this morning and during the workout), properly conditioned for the movements/reps you want to achieve, and adequately primed and warmed up for the workout you’re about to complete.