29MAY18

28
May

29MAY18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

1000m row (100 hard/100 soft)

10 inch worms

15 air squats

20 sit ups

Weightlifting

Back Squat (5×3 +45lbs)

This is in here so you can do it today or this week. if you are wrecked from murph you can do it later.

Bench Press (5×6 +40lbs)

Same as the back squat

Metcon

Metcon (Time)

RECOVERY DAY

3 rounds:

500m row

30 sit ups
IF YOU DIDNT DO MURPH YOU DO THAT

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