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Components
Murph
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
Memorial Day Murph - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
Memorial Day 'Murph'
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
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
video library
.
Whiteboard:
Monday, May 25, 2015
Clients:
Men / Women
All Clients
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
Ninette
Campbell
Memorial Day 'Murph'
1:03:00
10 pull-ups, 110 push-ups, 210 air squats and 1 mile row with the...
4
Justin
Stein
Memorial Day 'Murph'
1:07:25
No vest
5
Elise
Hodges
Memorial Day 'Murph'
1:08:00
6
Kristen
Wall
Memorial Day 'Murph'
1:12:21
Had the 30# vest for about 20 minutes.
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