CrossFit Pineville – CrossFit
Metcon
Line Drills
then..
3 sets
100m Jog
5 Inch worms with push-up
10 Kang Squats
10 Ring Rows
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
Ways to parition Murph:
2/4/6 for 50 rounds
5/10/15 for 20 rounds
10/20/30 for 10 rounds
100/200/300 unpartitioned
