Murph

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 clock:

200-m run

:10-:15 jumping jacks

5 push-up to down dog

:10-:15 jumping jacks

10 air squats

:10-:15 jumping jacks

5 push-ups

:10-:15 jumping jacks

10 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
INTERMEDITE

BEG run subs:

Echo bike: 100/120 Cal

Row: 1200/1800 m