CrossFit Barwon – CrossFit

For Fun

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


Warm-up (No Measure)

3 rounds

10 hinge rows

10 down dog to seal

200m run

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