Blackbird CrossFit – CrossFit
M: 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
Murphette (Time)
1 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1 Mile Run
Half Murph (Time)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run
WU: Warm-up (No Measure)
RUN 400M
Down Dog / Pigeon / Cobra
3 Rounds of:
-5 Ring Rows or Pull-ups
-10 Push-ups
-15 Air Squats
10 Burpees