Murph

CrossFit Texarkana – CrossFit

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Warm-up

7 Minutes for Quality:

200m Run

5 Down Dog to Push-Ups

10 Baned Pull Aparts

10 Frog Jumps

Then

Practice Round:

200m Run

2 Pull-Ups

3 Push-Ups

4 Air Squats

200m 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

Half Murph (Time)

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

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