Announcements

Remember the time that you signed up for to do today’s Murph is not the time that you should be showing up but the time that your heat is starting. Please show up a little early stretch out and get ready so that we can start each heat at their appropriate time.

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Metcon

Quarter Murph (Time)

For Time

400m Run

25 Pull Ups

50 Push Ups

75 Air Squats

400m Run

Half Murph (Time)

For Time

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

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