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
