CFGoodLife – CrossFit
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
Warm-up (No Measure)
2 times through
Run 200 meters
15 air squats
5 wide leg walk out with push up
250 meter row
10 burpees
then
10 pvc pass throughs
30 sec sampson stretch each side
30 sec calf/achilles stretch on a kb