Murph

V3 CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run or Skip Rope for 60 seconds…

2 Rounds:

3 Spiderman + Reach (each side)

3 Samson Lunge Stretches (each side, 1s pause)

3 Walkouts

5 Slow Dowel Overhead Squats

Rest ~1:00

1 Round:

5 Scap Retractions (off pull-up bar)

7 Pushups

10 Air Squats

Rest ~1:00

1 Round:

Run 200 Meters

1 Round of your partition style today (example, 5/10/15)

A: 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
If you did Murph yesterday then do WODS B-D

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15/12 Calorie Row

15 Wallball Shots

Rest 3:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Burpees

15 Kettlebell Swings (53/35)

Rest 3:00

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Sumo-Deadlift High Pulls (75/55)

15 Overhead Squats (75/55)

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