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MURPH

16
Mar

MURPH

Midcoast CrossFit – CrossFit

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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
*Split Reps any way you’d like.

Metcon (Time)

RECOVERY OPTION:

(FOR TIME)

400 M RUN

50 PULL-UP (ASSISTED)

50 PUSH-UP

50 AIR SQUAT

400 M RUN

Metcon (Time)

MURPH JR

800 M Run

50 Pullups

100 Pushups

150 Air Squats

800 M Run

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