24/06/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard warm-up 15 (No Measure)

400m run

Stretch

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
Partition repetitions as required e.g. 20 rounds of 5 pullups, 10 pushups, 15 squats

Scaling options: Ring rows, box pushups

TIME CAP: 45 mins.