29-May-2017 – Memorial Day

CrossFit Trafford – CrossFit


Warm-up (No Measure)

5 Mins to Mobilise as required (Calf / Glutes)

Dynamic Warm-up

– Little Skips

– High Knees

– Bum Kicks

– Big Skips

– Ankling

– Bear Crawl


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
Obviously this can be scaled! The following is an acceptable scale:

For Time:

1 Mile Run, then 20 Rounds of:

5 Pull-ups

10 Press-ups

15 Air Squats

1 Mile Run