12th State CrossFit – CrossFit
Mobility
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
Metcon
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