Memorial Day ‘MURPH’

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run

10 Leg Swings

10 Quad Stretch

10 Cradle Stretch

10 Side Lunges

10 Active Samson

10 Active Spiderman

10 Russian Baby Makers

Warm-up (No Measure)

Specific Warm-up:

10 Scap Pull-ups

3-5 Strict Pull-ups

10 Scap Push-ups

5 Push-ups

10 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
https://www.youtube.com/watch?v=0lxoILGFFmY

Murph – Half (Time)

400M Run

50 Pull-ups

75 Push-ups

150 Air squats