Indian Land CrossFit – WOD


Warm-up (No Measure)


2 Minute Bike/Row/Jump Rope/Run

10 PVC Pass Thrus

10 PVC Around The Worlds (Clockwise/Counter)

10 Bar Kips

10 Ankle Pulses Per Leg

5 Yoga Pushups


A.: 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
Scaling Options:

*Partner Murph

*Half Murph

*1/4 Murph


Cool Down

*5 Minute Cooldown Walk

*Banded Lat Distraction

*Banded Ankle Distraction