Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

8 Single Ring Ring Rows

8 Knee Push-ups to Pike

6 Alt. Walking Samson Stretch

Into…

1 ROUND

100m Run

8 Ring Rows

8 Push-Ups to Pike

8 Tempo Air Squats (12X1)

Into…

1 ROUND

100m Run

8 Kip Swings

8 Jumping Pull-Ups w/ Kip Swing

8 Push-Ups

8 Air Squats

Workout

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

Workout

“MINI MURPH” (Time)

FOR TIME*

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)