The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (6:00 CAP)
100m Run
5 Ring Rows
5 Scap Push-Ups
5 Lunge + Lunge + Squats
Into…
1 ROUND
100m Run
5 Ring Rows or Jumping Pull-Ups
7 Push-Ups
10 Slow Air Squats
Into…
1 ROUNDS
100m Run
5 Pull-Ups or 5 Reps of Workout Pull Option
10 Push-Ups
15 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
Optional Benchmark
Metcon (Time)
***LOWER VOLUME VERSION***
FOR TIME*
800m Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
800m Run
*Mandatory break-up the reps into 10 rounds. No vest.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)
Optional Benchmark
Metcon (Time)
***HOME VERSION***
FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.
**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!
(Score is Time)