Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Scap Pull-Ups
10x T Push-Ups (5x Per)
10x Jump Squats
10x Ring Rows
10x Scap Push-Ups
10x Cossack Squats (5x Per)
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