Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
100m Jog
7 Ring Rows
7 Inchworms
10 Scap Pullups
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
There are LOTS of options for how to modify Murph, here are a few suggested:
20 Rounds of:
5 Pullups
10 Pushups
15 Squats
10 Rounds of:
10 Pullups
20 Pushups
30 Squats
Partners:
Partner 800 M. Run
Alt. 20 Rounds of Cindy
Partner 800 M. Run
Partner 800 M. Run
Unpartitioned
Partner 800 M. Run
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