CF052519

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run or 250m Row

20 Walking Lunges

20 KB Swings

20 Ring Rows

20 Banded Good Mornings

200m Run or 250m Row

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
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Hero workout “Murph”. Remember that this workout is about digging deep when things get hard. Challenge yourself, but be smart. Pick scale options that will allow you to maintain form for high number of reps.

Metcon (AMRAP – Rounds)

Every 2 Minutes For 40 Minutes Complete Each Session

Session #1: 30 Medball Over Shoulders (30, 20)

Session #2: 100 Meter Sled Pull (160, 100)

Session #3: 150 Meter Sandbag Shuffle (75, 50)

Session #4: 200 Foot Farmers Carry (70, 53)
This workout is all about GPP (general physical preparedness). Scale the distance and/or weight as needed so you get at least 15 seconds rest each session. Put your head down and get some work done……and have fun!

Categories: wod

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