CrossFit First Creek – CrossFit

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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
Rx Allows Partitioning.

Metcon

Murph Rx+ (Time)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

20#/14# Vest Chipper
Rx+ Performed as written – chipper style with vest.

Metcon

Metcon (AMRAP – Rounds and Reps)

Sit-Up McGhee

AMRAP in 30 minutes

5 Deadlifts (275/185 lb)

13 Sit-Ups

9 Box Jumps (24/20 in)

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