C2 – CrossFit


Warm-up (No Measure)

200m Jog


Lap Spider Man Lunges

Lap Walking Quad

Lap Gate Openers


2 Rounds

10 Scap Push Ups

10 Cobras

10 Shoulder Reach Throughs

10 Squats (:03 Pause)

10 Bow and Bends


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
**Only hit RX if you wear vest and go in order

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