Murph

Posted: 26th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

3-5 Rounds of Cindy (No Measure)

5 pull-ups
10 hand release push-ups
15 air squats

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.

Roll out and stretch for 5-10 minutes (No Measure)

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