MURPH – Rize Nation Athletics




Rize Nation CrossFit – CrossFit

Warm-up (No Measure)

Partner warm up. (Split everything evenly).

Complete 2 rounds of:

– 400m run

– 08 groiners

– 10 stationary inch worms into a push up.

– 20 wall facing squats (get close to the wall)

– 10 pull ups or jumping pull ups

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

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