MURPH

CrossFit Hammermill – CrossFit

Warm-up

“Crossfit warm up”

3 rounds

10 push ups

10 air squats

10 sit ups

10 pull ups

Mobility 0:08-0:15

HERO 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

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