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,...
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