Saturday 22.11.14



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


For time:

  • 1.6km run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1.6km run

Rx – men wear a 20lb vest, ladies wear a 10lb vest.

For fun version – With a partner, sharing the load.

Coaches notes:

  • Partition the reps as needed. Most people will break this up into 20 rounds of Cindy (5 pull ups, 10 push ups and 15 squats)
  • Pull up’s allowed on bands but only from a certain colour – otherwise it’s Ring Rows
  • Share.The.Workload
  • Keep reps legit and keep count!
  • Weighted vests for individuals will only be given out at the coaches discretion
  • Start and finish with the run
  • 50 minute time cap