Announcements

We will offer 1 virtual “class” at 9am on Monday. A casual accountability Murph, not a coach led class. Have a blessed Memorial Day!

Blackbird CrossFit – CrossFit

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
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Beginner/Scaled Workout

Murphette (Time)

1 Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Beginner/Scaled Workout

Half Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run