MONDAY CROSSFIT 05/27/19
MEMORIAL DAY MURPH
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
1600 m run (8 x 100 m relay each)
20 rounds, alternating (10 each) of:
5 pull-ups
10 push-ups
15 air squats
1600 m run (8 x 100 m relay each)
GRIND:
run 800 meters
10 rounds
5 pull-ups
10 push-ups
15 air squats
run 800 meters
WAYS TO BREAK UP THE MIDDLE:
20 ROUNDS
5 PULL UPS
10 PUSH UPS
15 SQUATS
———-
20 ROUNDS
5 PUSH UPS
5 PULL UPS
5 PUSH UPS
15 SQUATS
———-
33 ROUNDS
3 PULL UPS
6 PUSH UPS
9 SQUATS
FINISH WITH:
1 PULL UP, 2 PUSH UPS, 3 SQUATS
