Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 8

200m jog

:30 Groiner Stretch/side

10 Scap Push-Ups

5 Push-Up to Pike

10 Scap Pull-Ups

5 Kip Swings

– Calf Stretch

– Open Door Stretch

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
*Partition Anyway You’d Like

LEVEL UP OPPORTUNITY: Wear 20/14 lb weight vest

Half Murph (Time)

Rx

800 m run

50 pull ups

100 push ups

150 Air Squats

800 m run

(split reps however you need… Cindy perhaps)

Rx+

1 mile run

50 pull ups

100 push ups

150 air squats

1 mile run

(in order)

(weight vest optional 20/14)

Cool Down

Foam Roll Quads, Lats, etc.