Memorial Day CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

60s dead bug hold home position

5 inch worms no pushup

10 scap pushups with 2 sec top hold

10 alt windmill

1 strict pull up or 10 sec bar hang

3 push ups

5 air squats

Track Warmup Outside

50m each

jog

toy soldiers

carioca

high knees/ butt kicks

power skip

jog

WOD

Rx: 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

scale: Murph Jr. (Time)

Murph Jr

800m Run

Then

10 rounds

5 pull ups

10 push ups

15 air squats

Then

800m Run

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