CrossFit – Mon, May 27
MURPH Reservations are OPEN!
5:30am
7:00am
8:30am
capped at 25 per classNew T-shirts & Tanks are on the rack

Warm-up

Soldier Kick

Samson

Runner Lunge

100M Run

Skip

2 Squat 3 step

6 Inch Worms

6 Scap Pull Ups

5 Pull Ups

10 Calf Raises

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.
https://www.crossfit.com/workout/2005/08/18#/comments
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)
Mini-Murph
Flat Mile
10 Rounds of Cindy
5 Pull UPS
10 Push UPS
15 Air Squats
Flat Mile
Murph Flat (Vest) (Time)

Cooldown

3 position Scorpion

Couch

Calf Stretch