Bellhouse 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

Half Murph (Time)

800 Meter Run

50 Pull Ups

100 Push Ups

150 Squats

800 Meter Run

Partner “Murph” (Time)

Partner WOD:

800m run (together)

20 rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

(1 person works @ a time)

800m run (together)

Warm Up (No Measure)

200m run

Line Drills:

-arm circles forward and back

-arm swings

Quad pulls

-Shoulder taps

Knees to chest

-Squat to stand in place

Knuckle drags

-Push up negatives

Walking Spider-Man

-Tempo air squats

High knees

-Push up to down dog

Butt kicks

-Air squats

200m run

Review push up options

-box push ups

-elevated push ups with ab mats

Warm up and review pull up options

-10 scap pull ups

-10 kip swings

-5 strit pull ups

-5 kipping pull ups/jumping pull ups/ring rows