Murph

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

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

Murph (vest) (Time)

1 RFT

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

must be done wearing a 20# vest or body armor

Murph (no vest) (Time)

1 RFT

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

Half Murph (Time)

1 RFT

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

Three Person Murph (Time)

1 RFT

1-Mile Run

100 pull ups

200 push ups

300 air squats

1-mile Run

All partners run, share work, only one person works at a time.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

Metcon (No Measure)

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

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