Murph 2019

CrossFit Bielefeld – CrossFit


Murph Warm Up (No Measure)

3 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


2:00 Weighted Deep Sqaut Hold

10/10 Scorpions

Then, 5 Fast Rounds Of:

50m Run

2 Pull Ups

4 Push Ups

6 Squats

Hero WoD

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