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
300 Air Squats
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