Widespread CrossFit – CrossFit
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!
