CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
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
From CrossFit HQ:
*This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
https://en.wikipedia.org/wiki/Michael_P._Murphy
Custom Metcon
“Murph”
For time:
1 mile Run then
100 Pull-ups then
200 Push-ups then
300 Squats then
1 mile Run then
If you’ve got a twenty pound vest or body armor, wear it.