CrossFit FYR – CrossFit

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)

Run 800 meters

50 pull ups

100 push ups

150 air squats

Run 800 meters

Wear a vest (20/14) for rx

time cap 35 mins

Murph variation 1 (Time)

5 rounds for time

400 m run after each round

Rd 1-

15 pull ups

30 push ups

50 squats

Rd 2

15 strict pull ups

30 push ups

50 squats

Rd 3

15 c2b pull ups

30 push ups

50 squats

Rd 4

15 strict pull ups

30 push ups

50 squats

Rd 5

15 pull ups

30 push ups

50 squats

Rx+= with weight vest (20/14)

Scale the type of pull ups or reps if needed