CrossFit First Creek – CrossFit
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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