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