28-May-2018 – CrossFit – Memorial Day (US)

CrossFit Trafford – CrossFit


Warm-up (No Measure)

10 Mins to Mobilise

– Hip / Glute

– Groin

– Shoulders

Clock for Murph will start 10 mins in to the session.


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
Acceptable ‘Rx’ version is:

1 Mile Run

20 Rounds of:

5 Pull-ups

10 Press-ups

15 Air Squats

1 Mile Run