CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
8 Single Ring Ring Rows
8 Knee Push-ups to Pike
6 Alt. Walking Samson Stretch
Into…
1 ROUND
100m Run
8 Ring Rows
8 Push-Ups to Pike
8 Tempo Air Squats (12X1)
Into…
1 ROUND
100m Run
8 Kip Swings
8 Jumping Pull-Ups w/ Kip Swing
8 Push-Ups
8 Air Squats
Workout
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
Workout
“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)