The Gym Lake Highlands – 1-CrossFit
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
pull-up:
Scale pull-ups to JUMPING. No bands over the crossbar. This will make you better and maximize shareable space.
Pushup:
scale to knees, bench, box or band around elbows