Memorial Day Murph

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Sets:

100m Jog

7 Ring Rows

7 Inchworms

10 Scap Pullups

10 Air Squats


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


Partner 800 M. Run

Alt. 20 Rounds of Cindy

Partner 800 M. Run

Partner 800 M. Run


Partner 800 M. Run

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: