FitLab – CrossFit 3000 – CrossFit
Base
A: Half ‘Murph’ (Time)
800m Run
50 x Pull-Ups
100 x Push -Ups
150 x Squats
800m Run
(Rx+ = Strict & Unsegmented)
800m run can be subbed for 1600m bike
Peak
A: 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