BayWay CrossFit – CrossFit
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
Metcon (Time)
800m run
5 rounds:
5 Ring Rows
10 Pushups on Knees
15 Air Squats
800m run
5 Rounds:
5 Ring Rows
10 Pushups on Knees
15 Air Squats
800m run