190527

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