Hammonasset Conditioning + Fitness – Conditioning
1 Round (6:00 Cap)
5 Ring Rows
5 Scap Push-Ups
5 Lunge + Lunge + Squat
5 Ring Rows or Jumping Pull-Ups
10 Slow Air Squats
5 Pull-Ups or Workout Pull Option
15 Air Squats
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
Workout Pull Options:
Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, or Ring Rows!