WOD - 05/31/2021

12th State CrossFit – CrossFit

Happy Memorial Day!

Please arrive NO LATER than 15 – 20 minutes before your heat time. Coaches WILL NOT be warming you up, however, we will provide a warm up for you to complete on your own out back. It will be your own responsibility to warm up. We will call your heat 3 Minutes before we start the clock.

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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

HALF Murph (Time)

800m Run

50 Pull-ups

100 Push ups

150 Air Suqats

800m Run