CrossFit Rx – CrossFit
Announcement
We’re doing Murph today. Go to PROGRAM>AT HOME for Zoom Work Out on you Wodify App.
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats
Workout
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
Metcon (Time)
***HOME VERSION***
FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
***LOWER VOLUME VERSION***
FOR TIME*
1 Mile Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
1 Mile Run
*Mandatory break-up the reps into 10 rounds. No vest.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
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