1. Warm up/mobilise

2. Conditioning:

'Murph'
Run 1 Mile
100 Pull Ups
200 Press Ups
300 Squats
1 Mile Run

Start and finish with a mile run. Partition the pull-ups, press-ups, and squats as needed (it equates to 20 rounds of Cindy).

There are two 10kg weight vests available for this workout. They will be available on a first come, first served basis to those doing the workout Rx'd.

Please make sure you arrive on time or you will miss the start of the WOD!

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