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