Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit


Standard Warm-up 6 (No Measure)

In a pair:

Run 400m with 9/6kg wall ball


2 rounds each (alternating between partner, one round at a time)

Row 10 cals

10 pushups


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
To be completed in teams of 2 wearing Halloween costumes. Run is to be completed as a relay but work must be split evenly (i.e. 800m per person). Partition pullups, pushups and squats as required.