MONDAY CROSSFIT 05/28/18
MEMORIAL DAY MURPH 2018
MURPH
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.
scaling movements
bench push-ups
row
jumping pull-ups or ring rows
TEAM MURPH
8 x 400 m relay
20 rounds, alternating (10 each) of:
5 pull-ups
10 push-ups
15 air squats
8 x 400 m relay
SCALED MURPH
run 800 meters
10 rounds
5 pull-ups
10 push-ups
15 air squats
run 800 meters
