MobTown CrossFit – CrossFit


Warm-up (No Measure)

Row easy pace for 5 minutes with a sprint for the last 10 seconds of each minute.

Line Drills:

Quad Stretch

Knees to Chest

Walking Spidermans

Cradle Stretch

Lunge Twist

Carioca both directions

Butt Kicks

High Knees


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