12th State CrossFit – CrossFit
Mobility
Soft Tissue Work
1:00 Pec Smash
1:00 Tricep Smash
1:00 Calf Roll
1:00 Lat Roll
1:00 Quad Roll
Stretching
1:00 Chest Stretch on Rig
1:00 Lat Stretch on Rig
1:00 Calf Stretch on Wall
2:00 Couch Stretch
2:00 Frog Stretch
5:00 Legs on Wall
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
HALF Murph (Time)
800m Run
50 Pull-ups
100 Push ups
150 Air Suqats
800m Run
Quarter Murph (Time)
800m Run
25 Pull Ups
50 Push Ups
75 Air Squats
800m Run