Mon20150525

CrossFit Crescent – CrossFit

Independence Day WOD

Metcon

Independence Day WOD

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
Pull-ups, Push-ups, and Air Squats may be broken up however you see fit. Workout must begin and end with a 1 Mile Run (1600 meters, 2 runs from the box to the end of the running road and back)

Suggestions for breaking up movements:

10 rounds of 10 Pull-ups, 20 push-ups, and 30 air squats.

20 rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 air squats.

5 rounds of 10 pull-ups, 20 push-ups, 30 air squats, then 10 rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 air squats.

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This WoD takes a long time, set the timer for max capacity, keep the warm-up quick and light, and get people started.

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Scaled Option

For those wanting to not participate in a full Murph for whatever reason.

Metcon (Time)

Half Murph

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

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