Memorial Day Murph WOD

CrossFit Boro – CrossFit

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Warm-up

400m Run

10 leg swings (all directions)

20 PVC pipe passthroughs

To Wall and Back:

high knee pull to lunge

frankenstiens

walking quad stretch

karaoke

3 rounds

5 kipping swings –> pull ups

5 push ups

5 air squats

A: 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

Mobility

Pick 2 Mobilities To Do On Your Own

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