Public Whiteboard

Components

Murph

Murph (vest)

Murph (no vest)

Half Murph

Three Person Murph

Settings

Workout

Murph

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 27, 2019

Male Clients

Chris
“Old Man” ...

9am CrossFit All Levels