Memorial Day Murph

CrossFit Blade – CrossFit

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Metcon

You can partition your Pullups, Push ups and Air Squats however you want.

or 20 Rounds

5 Pullups

5 Pushups

15 Air Squats

5 Push ups

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
For all scales: scale appropriately to your current level. Ring Rows, Evelvated Pushups, Row 2K for run and/or scale reps

1/2 Murph (Time)

1/2 Murph

800m run

50 PU/Banded PU/Ring Row

100 Push Ups/Elevated Push Ups

150 Squats

800m run

*Still a huge accomplishment!

Partner Murph (Time)

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Scale:PU to RR, Push Up ROM, mile to 800m or row.

Virtual Murph (Time)

1 mile run

100 KB OR DB Swings – Choose

200 Push Ups

300 Air Squats

1 mile Run

1/2 Virtual Murph

800m Run

50 KB OR DB Swing

200 Push Ups

300 Air Squats

800m Run

*Partition Reps as you choose.

Cool Down

Eat Pancakes. Communicate. Remember. Love each other!