Crossfit Garage – Remote Coaching
Warm-up
AMRAP X 8
200m jog
10 Groiners
10 Scap Push-Ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Kip Swings
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
Cool Down
Foam Roll Quads, Lats, etc.