SATURDAY

Murph

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

Rx Is with a vest

Active:

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

Partition reps as desired.

Start the second run no later than 35:00.

Lifestyle:

For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

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

A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.