Murph

Hammonasset CrossFit – CrossFit

Warm-up

Warmup Run

400 Meter Run

40 Seconds

Air Squat Hold

Child’s Pose

Chest Stretch

30 Seconds

Scap Pull-ups

Push-up to Down Dog

Air Squats

20 Seconds

Kip Swings

Straight Leg Inchworms

Air Squats

15 Seconds

Strict Pull-ups

Push-ups

Air Squats

5 Reps Each

Pull-ups

Push-ups

Air Squats

Metcon

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
If Unable to Run:

* 2000 Meter Row

* 160/115 Calorie Bike

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