Memorial Day Murph

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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