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Murph

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Memorial Day Murph

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Floor Sweep, Calf Stretch, Pigeon

Metcon

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

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 25, 2015

Clients:

Leaderboard

Men's Murph
Nick Johnson	05/29/2017	50:58
Andrew Stitzel	05/30/2016	53:07
Trenton Campbell	05/28/2018	53:17

Women's Murph
Casey Cromwell	05/27/2019	1:00:00
Teresa Koebbe	05/27/2019	1:02:29

Male Clients

1

Paul
Collum

Memorial Day 'Murph'

34:13

Stroller run, 25lb kettlebell for squats, chest to bar pull ups, ...

2

Anthony
Hodges

Memorial Day 'Murph'

1:15:00

w/ #20 vest

3

Justin
Stein

Memorial Day 'Murph'

1:07:25

No vest

Female Clients

1

Ninette
Campbell

Memorial Day 'Murph'

1:03:00

10 pull-ups, 110 push-ups, 210 air squats and 1 mile row with the...

2

Elise
Bakalor

Memorial Day 'Murph'

1:08:00

3

Kristen
Wall

Memorial Day 'Murph'

1:12:21

Had the 30# vest for about 20 minutes.