MobTown CrossFit – CrossFit


Warm-up (No Measure)

Warmup Run

400 Meter Run

:40 Seconds

Air Squat Hold

Child’s Pose

Chest Stretch

:30 Seconds

Scap Pull-ups

Push-up to Down Dog

Air Squats

:20 Seconds

Kip Swings

Straight Leg Inchworms

Air Squats

:15 Seconds

Strict Pull-ups


Air Squats

:5 Reps Each



Air Squats


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