Crossfit Garage – CrossFit View Public Whiteboard 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...Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Deadlift (3×1 @ 75-85-95%) Shoulder Press (3×1 @ 75-85-95%) USE YOUR 3 REP MAX TO FIND YOUR PERCENTAGES!! Accessory Work Metcon (No Measure) 3 Rounds 25 KBS 53/35 15 sec L-Sit 8 Filly Presses (moderate weight) -rest as needed between sets- Reference Filly Press Using one KB...Read More