24
May
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