171 CrossFit – Mon, May 29

Warm-Up
Warm-Up
<p>200m Run</p><p>Into…</p><p>2-3 SETS FOR QUALITY</p><p>10 Kang Squats</p><p>5 Scap Push-Ups + 5 Push-Ups</p><p>3 Scap Pull-Ups + 2 Pull-Ups</p><p> </p><p>*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.</p>

Workout – Performance
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.

<p>Reps for the BW movements can be completed in any sequence.</p>

Workout – Fitness
“MINI MURPH” (Time)
FOR TIME*
800m Run

Into…

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Foam Roll*</p><p>5 Cat/Cows</p><p>:30 Childs Pose</p><p>1:00 EZ Recovery Cardio Choice**</p><p> </p><p>*Focus on quads/glutes/lats</p><p>**Nasal Only Breathing</p><p> </p><p>-Rest as Needed b.t Sets-</p><p> </p><p>(No Measure)</p>