Memorial Day Murph

CrossFit PPG – CrossFit

Warm-up

A: Athletes Choice – 15 (No Measure)

Spend 15 minutes stretching, rolling, banding, and preparing to WOD.

Metcon

B: 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

C: Murph – Straight Through (Time)

“Murph”

For time:

1 mile Run then;

100 Pull-ups then;

200 Push-ups then:

300 Squats then;

1 mile Run