MEMORIAL DAY MURPH!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

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.

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