29
May
5-29-2017
CrossFit Sona – 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
Breakdown work as follows:
20 rounds of
5 pullups
10 pushups
15 squats
1/2 Murph
800 m run
10 rounds of
5 pullups
10 pushups
15 squats
800m run
scale pullups to ring rows
scale pushups to incline pushups or hand release pushups