Happy 4th of July!!!

CrossFit Lockhart – 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
You can break the reps (in between the run) any way you want, it’s not like the CrossFit Angie WOD where you have to do all 100 reps before moving on to the next movement. With Murph, you can tackle those movements any way you wish.

Below are some options:

A – 20 rounds of:

5 Pull-ups

10 Push-ups

15 air-squats

B – 20 rounds of:

5 push-ups

5 pull-ups

5 push-ups

15 air squats

C – 33 rounds of:

3 pull-ups

6 push-ups

9 air squats

+ 1 set of:

1 pull-ups + 2 Push-ups + 3 air squats

D – 10 rounds of:

10 pull-ups

20 push-ups

30 air squats

E – 5 rounds of:

20 pull-ups

40 push-ups

60 air squats

F – Split all the reps with a parter

G – Half of the workout

row = 2000m

bike = 80cal