CrossFit Albuquerque – CrossFit
Warm-up
400 m run or 500m row
3 rounds of:
5 pull ups
10 push ups
15 air squats
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)
For Time:
800 Meter Run
50 Pull ups
100 Push ups
150 Squats
800 Meter Run
