WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, May 30 2022 |  |
 | Happy Birthday: Scott |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
Murph 2022(Time) Monday Warm-up 1 ROUND 100m Run 8 Single Ring Ring Rows 8 Knee Push-ups to Pike 6 Alt. Walking Samson Stretch Into… 1 ROUND 100m Run 8 Ring Rows 8 Push-Ups to Pike 8 Tempo Air Squats (12X1) Into… 1 ROUND 100m Run 8 Kip Swings 8 Jumping Pull-Ups w/ Kip Swing 8 Push-Ups 8 Air Squats Workout 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 Workout 'MINI MURPH' (Time) FOR TIME* 800m Run Into... 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Squats Into... 800m Run *Mandatory break-up the reps into 10 rounds. Weighted vest optional. |
|
|
