CrossFit Lions West – CrossFit

Warm-up (No Measure)

7 min:

1- air squats

2- supinated bar hang

3- 30 sec push-ups

4- beat swings

5- worlds greatest stretch 30 sec per

6- roll to seated straddle

7- rack chest stretch

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
Partition as needed. 50 min time cap. Mile marker is light post 1701 and back. Pick a pull-up progression that you can do 5 or more with and a push-up progression that you can do 10 or more. The most common way to break up the “work” would be 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats. Some will do 10 rounds of 10 pull-ups, 20 push-ups an 30 squats. You can do anyway you like. If you need to keep track of your work, please bring a pen and a piece of paper to the gym or use your phone to keep track of reps. We don’t have a bunch weighted vests at the gym so unless you have your own,. you will do this at bodyweight. Please put your score into the app when you are done. Go get em!! This is CrossFit’s most famous workout.