WOD - 05/30/2022

12th State CrossFit – CrossFit

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5:00 Legs on Wall

2:00 Wall Split

2:00 Forearm Smash w/ BB

2:00 Double Chest Stretch

2:00 Banded Lat Stretch

2:00 Banded Internal Shoulder Mob

2:00 Couch Stretch

2:00 Childs Pose


All athletes will complete all Pull Ups UNPARTITIONED. After all pull ups are completed, athletes can partition Push Ups and Air Squats as needed.

Athletes will be in charge of their own warm up. Please arrive 15 minutes before your heat time so you are warmed up and ready to go on time.

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

3 Quarter Murph (Time)

1 Mile Run

75 Pull Ups

150 Push Ups

225 Air Squats

1 Mile Run
Scall as needed

HALF Murph (Time)

800m Run

50 Pull-ups

100 Push ups

150 Air Suqats

800m Run
Scale as needed

Quarter Murph (Time)

800m Run

25 Pull Ups

50 Push Ups

75 Air Squats

800m Run
Scale as needed