WOD – Mon, May 29
Warm-up
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.
https://www.crossfit.com/workout/2005/08/18#/comments
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.
https://www.crossfit.com/workout/2005/08/18#/comments
RX
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run.
INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.
BEGINNER
For time:
800m run
-then-
10 rounds:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
-then-
800m run
– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20:00.
Cool Down
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
200-m run
2 sets
10 jumping jacks
5 air squats
5 knee push-ups
5 ring rows or 2-5 strict pull-ups
5 kip swings
3-5 kipping pull-ups