Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters as a group then,
Review All Scaling Options Then complete:
2 Rounds of:
3 Pull-ups or scaling option
6 Push-ups or Box Push-ups
9 Air Squats
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