Crossfit North Cloud – CrossFit
Warm-up
Metcon (No Measure)
First:
Walk: 5 minutes
Second:
Perform 3 rounds of:
Jog :30 seconds
10 Hip Swings Front/Back (each leg)
10 Hip Swings Side to Side
10 Air Squats
Third:
Perform 1 round of:
10 Straight arm banded pull down
5 Strict Pullups + 1 SMALL set of Kipping Pullups
10 Hand Release Pushups
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
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