• Murph!!

    CrossFit Altius – CrossFit

    Warm-up

    :30 Seconds

    Jumping Jacks

    Quad Stretch

    Side Lunge

    Active Spidermans

    Active Samson

    Push-ups to Down Dog

    Air Squats

    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

    1/2 Murph (Time)

    800M Run

    50 Pull-ups

    100 Push-ups

    150 Air Squats

    800M Run