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