Benchmark Week Murph

CrossFit Bielefeld – CrossFit

Warm-up

1: Murph Warm Up (No Measure)

2 Rounds Of:

100m Run

3 Dive Bomber w./ 1/1 Twist In Downward Dog

5 Rings Rows @ 3131

7/7 Step Ups @ 60/50cm

9 Kip Swings

Then:

2:00 Weighted Deep Squat Hold

10/10 Scorpions

Then, 5 Fast Rounds Of:

50m Run

2 Pull Ups

4 Push Ups

6 Squats

Benchmark WOD

2: 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

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