Monday 9:30AM Class ONLY

CrossFit Uncensored – CrossFit

Partner Murph (Time)

C2:

Run, 800 M

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 800 M

C3:

Run, 800 M

100 Pull-ups (banded okay)

200 Push-ups (knees okay)

300 Air Squats

Run, 800 M

C4:

15 Minute Amrap:

200 M Run

5 Jumping Pull-ups

10 Push-ups (knees okay)

15 Air Squats

****scale further if needed****

**Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800. Post total time. Post partner to notes.

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