CrossFit PPG – CrossFit
Athletes Choice (No Measure)
10 Minutes
Metcon (Time)
6 Rounds for time of:
Split Reps Evenly
30 Push-ups
20 Power Cleans, 95/65
8 ring or box dips
400m Run
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
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