Crossfit Garage – 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
Half Murph (Time)
Rx
800 m run
50 pull ups
100 push ups
150 Air Squats
800 m run
(split reps however you need… Cindy perhaps)
Rx+
1 mile run
50 pull ups
100 push ups
150 air squats
1 mile run
(in order)
(weight vest optional 20/14)