Announcements
Remember the time that you signed up for to do today’s Murph is not the time that you should be showing up but the time that your heat is starting. Please show up a little early stretch out and get ready so that we can start each heat at their appropriate time.
Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Metcon
Quarter Murph (Time)
For Time
400m Run
25 Pull Ups
50 Push Ups
75 Air Squats
400m Run
Half Murph (Time)
For Time
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
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