5/25/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

5 Inch Worms

5 Air Squats @ 3231

10 DB/BP Bent Over Rows

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
Pull-Up Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row

Scaled: 1/2 Murph…

1/2 Mile Run

50 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)

100 Push Ups

150 Air Squats

1/2 Mile Run

…or 1/4 Murph.

…or Partitioned Murph:

1 Mile Run

Then, 20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Mile Run

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