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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

200m Run

6 Scap Pull-Ups + 6 Ring Rows

10 Alt. Plank Shoulder Taps + 6 Scap Push-Ups

6 Alt. Groiners + 6 Boostrappers

Into …

1 ROUND

200m Run

5 Small Kip Swings + 5 Big Kip Swings

5 Push-Up to Pike

5 Lunge-Lunge-Squat

Workout

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

Workout

“MINI MURPH” (Time)

FOR TIME*

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)