2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587


CrossFit San Ramon – CrossFit

2 Murph Classes 8am & 930am

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

Murph Flat (Vest) (Time)

CFSR Murph (Time)

Done in a vest

Hill Mile

100 Pull ups

200 Push Ups

300 Squats

Hill Mile

Cannot break up into Cindy in the middle

CFSR Mini-Murph (Time)


Flat Mile

10 Rounds of Cindy

5 Pull UPS

10 Push UPS

15 Air Squats

Flat Mile

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