Murph – Memorial Day Hero WOD

Power CrossFit – CrossFit

WARM-UP

WARM-UP (No Measure)

Row 1,000 m

50 Double unders

Crossover activation

2 rounds not for time of:

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

10 calf stretches

MOBILITY:

Couch stretch

Hip flexion with external rotation

Foam roll any sore spots

Forearm stretches

Ask your trainer about other band stretches and the Lacrosse ball

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: (20/14# vest)

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