Live Free CrossFit – CrossFit

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
Option 2 – Scaled (800m run,

50 ring rows, 100 push ups, 150 squats, 800m run)

Option 3 – RX Partner ( Run together, split everything, Run together)

Option 4- Scaled Partner( Run 800m together,100 Ring Rows, 200 Push Ups, 300 squats, split everything, Run 800m together)