200 air squats
20 KB swings with 40 lb sand bag or cinder block
20 Overhead Squats with 40 lb sand bag
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 (each leg) overhead walking lunges with 40 lb sand bag
Beginners partition as needed.
Advanced can add a weight vest as needed.
Show your spirit and remember Murph this Memorial Day.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.
A portion of the proceeds will go to Navy SEAL Foundation.