Monday – 5/27/19

CFD – CrossFit

Thank you to all of our active and retired service men and women and those that have given their lives for our freedom.

Metcon

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
Most common way Murph is completed is:

20 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

OR Straight through

Other modification options

A) Split the work with a partner but still complete the mile runs together

B) Complete the workout as individual but cut the work in half this is recommended if it is your first time doing Murph

As always, your form matters. Do the best you can every rep

We’ll leave this old CFD slogan here for ya: “No Form, No Rep, No Excuse.”

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