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Murph

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Workout

Thursday

Warm-up

5-4-3-2-1 Inch worm w/push up
Each Rounds
100m run
Then
2 Rounds Not For time
5 Scap Pull ups
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups/ring rows

Then

200m run

2 rounds
5 pull ups/ring rows
10 push ups
15 air squats

200m run

Workout

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

Optional Cool Down

FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

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

Whiteboard:

Thursday, November 11, 2021

Male Clients

Private

CrossFit: 8:30 AM

39:50

Mike
Lewis

CrossFit: 8:30 AM

41:04

Female Clients