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.