Saturday 31 Aug

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 40 mins of:

800m Run

50 x Pull-Ups

100 x Push-Ups

150 x Air Squats

800m Run

30 x Pull-Ups

60 x Push-Ups

90 x Air Squats

800m Run

20 x Pull-Ups

40 x Push-Ups

60 x Air Squats

800m Run
Partition Pull-Ups, Push-Ups and Squats as required.

or B: 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

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