Bluprint Fitness – BPMURPH
2 Min Row/Ride/Ski
PT/TMC/Air Squat 2×10/10/10 (30s)
Basic Kip 2×10 (Group Rotation)
300 Air Squats
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
(S1-Jumping/RR, S2-Chin, Rx-Vested 14/20)
(S1-Elevated/ Knee, S2-C2F, Rx-Vested 14/20)
Air Squat Options:
*Record Total Time, Variation Completed, Rep Scheme Details for future reference
*Break Up As Needed – Half, 3/4, and Full Variations
Kneeling Lat Stretch (1 Min Each)
Chest Stretch (1 Min Each)
Pigeon Pose (1 Min Each)