5/31/2021
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
300 M Jog
5 Yoga Pushups
10 Sampson Lunges
15 Bar Kips
15 Scap Pulls
10 Walking Lunges Per Leg
5 Inchworm Pushups
*STARTING AT 15 Minutes After
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
SCALED OPTIONS:
-1/4 Murph
-1/2 Murph
-Partner Murph
-30 Minute AMRAP:
400 M Run
15 Pullups
30 Pushups
45 Air Squats
Cool Down
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Pigeon
*Banded Pec Opener
*Lax Ball Scapula