Public Whiteboard

Components

Murph

Murph (vest)

Murph (no vest)

Half Murph

Three Person Murph

Settings

Workout

Fitness Testing Day #1

WOD

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

Murph (vest) (Time)

1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

must be done wearing a 20# vest or body armor

Murph (no vest) (Time)

1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

Half Murph (Time)

1 RFT
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Three Person Murph (Time)

1 RFT
1-Mile Run
100 pull ups
200 push ups
300 air squats
1-mile Run
All partners run, share work, only one person works at a time.

Whiteboard:

Monday, May 30, 2022

Male Clients

Jon
Fallon

9:00am CrossFit All Level...

44:03

5-10-15 x10 4-8-12 x7ish

Wes
Escher

9:00am CrossFit All Level...

45:10

5-10-15

Lyman
Anderson

9:00am CrossFit All Level...

1:06:22

Brian
Prout

9:00am CrossFit All Level...