CrossFit Kennett Square – CrossFit
CrossFit
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
Warm-up
1)
1 minute of Cardio
2)
8 Upward/Downward Dog
8 Yoga Table
8 Plank Walk-out (no push-up) into Spider, then Pigeon
8 Calf Stretch (:03 ea, alternating)
:30 Ankle Roll (ea, switch directions halfway)
3)
20 Over the Hurdle
20 Figure Four
20 Military Kicks
20 High Knees
20 Butt Kicks
4)
8 Scap Pulls
8 Scap Push-ups
4 Slo-Mo Air Squats
8 Fast Kip or 8 more Scap Pulls
8 Push-up Negatives
8 Super Fast Air Squats
4 Pull-up Negatives
4 Hand Release Push-ups
5)
1 minute of Cardio
4 Pull-ups
8 Push-ups
12 Air Squats