Murphday 190610

CrossFit Logic – CrossFit

Squat Jump Warm Up (No Measure)

400m Run

3 rounds of

Lunge, Squat, Jump

Bear crawl

Active Hang/ Scap Pull/ Strict PU

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
Scale: Pull Up> Jumping pull up, Half Murph

Half Murph (Time)

For Time:

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

Scale: Pull Ups> Ring Rows