CrossFit Black Ridge – CrossFit
7:30 and 9:30am classes only. Go at this wod with a partner or on your own.
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
Metcon (Time)
Partner Murph
For time:
800m run (run together)
Then 10 rounds each, alternating entire rounds:
5 pullups
10 pushups
15 air squats
Then:
800m run (run together)