Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
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
Metcon
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
*SCALE ACCORDINGLY!
Cool Down
*5 Minute Cooldown Walk
*Banded Lat Distraction
*Banded Ankle Distraction
