MURPH
Announcements
Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.
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
Half Murph (Time)
1 RFT
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
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
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.