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.
300 Air Squats
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)
100 Push ups
150 Air Suqats