Memorial Day “Murph”

Posted: 25th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Running Warm-up (No Measure)

20 meters each

-toe up toe touch

-heal walk



-sideways jumping jacks


-A skips

-butt kick

-tin man

-high knee
10-15 ring rows

10-15 push-ups

10-15 squats

5-10 pull-ups


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


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

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