do not spoil what you have by desiring what you have not.

CrossFit Barwon – CrossFit

Hero

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

Warm-up (No Measure)

3 rounds of

3 pullups

6 pushups

9 squats

30 skips