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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) 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 ‍ 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...Read more

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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) 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 ‍ 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...Read more

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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) 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 ‍ 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...Read more

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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) 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 ‍ 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...Read more

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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) 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 ‍ 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...Read more