MURPH

Hook and Ladder CrossFit – CrossFit

Warm-up

A: Group Dynamic Warm-Up (No Measure)

B: Warm-up (No Measure)

10 Archer Lunges

10 Sit-Ups

10 Push-Ups

10 Pull-Ups

10 Shoulder Press

10 OHS
Start setting up for any modifications or scaled set-ups you will be using for the workout.

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