CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
10 Mins to Mobilise
– Hip / Glute
– Groin
– Shoulders
Clock for Murph will start 10 mins in to the session.
Metcon
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