CrossFit Turbocharged – CrossFit
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