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Memorial Day Murph 2018!

27
May

Memorial Day Murph 2018!

CrossFit Momentum – CrossFit

Metcon

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
Partitioning is an option:

-20 rounds of 5 pullups-10 pushups-15 squats

-10 rounds of 10 pullups, 20 pushups, 30 squats

-5 rounds of 20 pullups, 40 pushups, 60 squats

Scaling Options:

-Half Murph

-Quarter Murph

-Partner Murph (Both run 1 mile, then split reps – or Both run 800m, then split reps)

-ring rows, knee pushups can be used as scales.

If running is not an option, scale to bike.

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