Murph!

CrossFit Carolina Beach – CrossFit

Hang after for grub! Refuel. Have a beverage. Cook some food. Enjoy the company!

– Metcon: Hero workout ”Murph”. Remember that today’s workout is about digging deep when things get hard. Challenge yourself, but be smart.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Run 400 Meters as a group

then,

Review All Scaling Options

Then complete:

2 Rounds of:

3 Pull-ups or scaling option

6 Push-ups or Box Push-ups

9 Air Squats

Metcon

B: 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
Rx+:(Wear a 20/10# Weighted Vest)

L1 Metcon:

For time:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run

Extra Credit

C: Warm-up (No Measure)

5 Minutes of Parasymphathetic Breathing

Then,

Eat lots of food =)