CrossFit Armed – CrossFit
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
Zoom ID : 847 3437 7574
*pull-up substitution options = 100 sit-ups or 100 renegade rows or 100 sumo deadlift high pulls or 100 burpees
*mile substitution = speed steps (alternating foot single unders) 720 steps on the right foot = 1 mile run
*you can perform the 100/200/300 in that order or you can do 20 rounds of 5/10/15
**PLEASE BE SAFE AND SCALE! IF YOU HAVE NOT BEEN DOING PULL-UPS DURING THE SHUT DOWN DO NOT ATTEMPT 100 TOMORROW! SCALE ALL REPS OF MOVEMENTS BASED ON THE VOLUME YOU HAVE BEEN TRAINING THESE PAST FEW WEEKS!! Feel free to text Coach K with questions.**
WEAR RED, WHITE, BLUE, STARS or STRIPES!!
