CrossFit Worthy – CrossFit

Warm-up

Bike or Row for 5:00+ get a sweat going, hit some Pullups, Pushups, and squats/goblet squats. Get loose and ready to go!

Metcon

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