MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers
200 Meter Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
200 Meter Run
2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
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
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run