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

Warm Up

Coach’s Choice


Running Route



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.


Travel WOD

15 min. EMOM (every minute on the minute)

3 Push Ups and 3 Burpees