MobTown CrossFit – CrossFit


1. Movement Prep/

1 round:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

2. Workout Prep

1 set:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run


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
Target time: sub 40 minutes

Time cap: 45 – 60 min

We finally reached Murph! The stimulus for this workout is moderate intensity while keeping a steady (chip away) pace.

Half Murph (Time)

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run