Memorial Day

Fox River Strength and Conditioning – CrossFit


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

Categories: WOD

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