Monday, 5/30/2016

Memorial Day Murph

The clock will start for Heat 1 at 9:30 a.m. so be ready if you are in that heat. Likewise, the clock will start at 10:15 a.m. for Heat 2. Stick around for food and drinks after the workout!

In honor of Lt. Michael Murphy. Let us never forget the sacrifice of those who have given all for our freedom.

1 mile run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run
Partition as needed

Post your results to the comment section.


  One thought on “Monday, 5/30/2016

  1. May 30, 2016 at 12:45 pm

    HCS 54:07 Rx’d movements, no vest


  2. Pete (PM)
    May 30, 2016 at 3:58 pm

    1st mile 8:16 (PR @ Crossfit)
    20 sets of 5 ring rows, 10 pushups on 24″ box, 15 air squats
    2nd mile 9:34


  3. May 30, 2016 at 10:57 pm

    59:54 – no vest


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