CrossFit Trafford – CrossFit
Warm-up
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
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
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