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Memorial Day Murph!

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 Meters as a group

then,

Review All Scaling Options

Then complete:

2 Rounds of:

3 Pull-ups or scaling option

6 Push-ups or box push-ups

9 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

3/4 Murph (Time)

For Time:

1200m Run

75 Pull-ups

150 Push-ups

200 Air Squats

1200m Run

If you have a 10-20# vest or body armor, wear it.

1/2 Murph (Time)

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

If you have a 10# vest or body armor, wear it.

1/4 Murph (Time)

For Time:

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

If you have a 10# vest or body armor, wear it.

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