400m Row
50 Jumping Jacks
25 Back Ext.
5 Burpees
5 Box Jumps
5 Hollow Rocks
WOD
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Pull ups, push ups, and squats may be divided as needed.
If you want to read more about Michael Murphy and his SEAL team, check out the book "Lone Survivor," by Marcus Luttrell. Marcus was the one member of the team that survived Operation Redwing.
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