FitCity CrossFit – CrossFit

*Be sure to arrive 30 minutes early for your heat. Heats will start promptly at 8am & 9am!!! Wear your patriotic colors!!


Warm-up (No Measure)

200m Run

8 Squats

8 Ring Rows

8 Push Ups

8 Pass Throughs


Squat & Shoulder Prep plus shoulder activation bands


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

Half Murph (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

Quarter Murph (Time)

800m Run

25 Pull Ups

50 Push Ups

75 Squats

800m Run