CrossFit 3000 South Melbourne – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 40 mins of:
50 x Pull-Ups
100 x Push-Ups
150 x Air Squats
30 x Pull-Ups
60 x Push-Ups
90 x Air Squats
20 x Pull-Ups
40 x Push-Ups
60 x Air Squats
Partition Pull-Ups, Push-Ups and Squats as required.
or B: Murph (Time)
300 Air Squats
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