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
Warm-up (No Measure)
200m Run
8 Squats
8 Ring Rows
8 Push Ups
8 Pass Throughs
x2
Squat & Shoulder Prep plus shoulder activation bands
Metcon
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