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
This year, due to COVID-19 and our extended period of at-home training, we highly recommend doing Murph with bodyweight ONLY, no vest.

Metcon (Time)

“Half Murph”

For Time:

800m run

50 pull ups

100 push ups

150 air squats

800m run