Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
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
Please Note – This can run over 1 Hour for some, if you wish to complete RX, be prepared for a long grind or choose Team/Smurph
Options
Solo [or Solo w/Vest] [RX]
Team – Run Together
Team – Run Split into 200’s
Smurph – See Below
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run