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

Warm Up

General Flow

:15 – :20 each

Arm wraps

Arm swings

Knee pulls

Quad pulls

Boot straps

Knuckle draggers

Air squats

Downward dog w/foot pedal

Shoulder taps

Eccentric push ups

Push ups

200m run

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Rig Flow

:10 each

Dead hang

Scap pull ups

Kips (tight)

Kip swings (big)

Jumping eccentric pull ups

Workout movement

After Party

Posterior Pump

3 Giant Sets For Quality:

10 Banded Russian Kettlebell Swings

30 Second Banded Hip Thrust Hold

50′ Banded Monster Walk Steps (25′ Each Way)

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Rest 1 Minutes Between Giant Sets