CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Down and Backs

1a) Lunge stretch

1b) High knees

2a) Butt kicks

3a) High kick march

3b) Spiderman Lunge

4a) Pivot squats

4b) 7 Inch-worms (2 Push-ups)

2 rounds:

3 pull-ups/ring rows/jumping pull-ups

6 Push-ups

9 Air squats

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
Suggested breakdown:

20 Rounds:

5 Pull-ups

10 Push-ups

15 Air squats

Modify to angled push-ups, ring rows/jumping pull-ups and use a medball to gauge depth for squats