MURPH

Palo Duro CrossFit – CrossFit

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Workout of the Day

Rx = in a 20/14 lb weight vest.

Reps/movements may be broken up.

Example: 20 Rounds of 05 Pull-ups, 10 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.
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

1/2 Murph (Time)

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

*If you have a 20lb/14lb vest, wear it.