Murph

CrossFit Lackland – CROSSFIT

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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

Smurph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

If you have a 20# vest or body armor, wear it.

Partner Murph (Time)

For Time of:

1 Mile Run w/Vest, 20/14 lbs

100 Pull-Ups (RX), Ring Rows (S)

200 Push-Ups (RX), knee chest to ground hand release push-ups (S)

300 Squats

1 Mile Run w/Vest, 20/14 lbs

*Teams of 2:

*Run as a Team

*Divide all reps up as required

*Go in order

Team Murph (Time)

For Time of:

1 Mile Sandbag Run, 45/25 lbs

100 Pull-Ups (RX), 2 to 1 Ring Rows (S)

200 Push-Ups (RX), 2 to 1 knee push-ups (S)

300 Squats

1 Mile Sandbag Run, 45/25 lbs

*Teams of 4:

*Each runs 100 meters w/SB and hands off SB (only one runner at a time)

*Divide all reps up as required

*Go in order

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