CrossFit9 – CrossFit WOD
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
Metcon (Time)
Partition option:
20 rounds:
5 pull-ups
10 push up
15 air Sq
Scaling options:
1/2 Murph
Team Murph
Substitutions:
Sit-up
KB swing
Ring row
Box push-up
Lunges
Box squat
Box step up
Russian twist
Bent over row
DB push press
KB deadlift