Tuesday 12/05

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Quad Stretch

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

Metcon

Metcon (Time)

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CAT- 1 or RX+

Run 1 Mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 Mile

Break up the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

*You must complete the movement in 100, 200 & 300. You can not split it up.

*45 Minute time cap- Beat the time or lose the RX+ / RX

CAT- 2

1 Mile Run

~then~

20 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

~then~

1 Mile Run

*45 Minute time cap- Beat the time or lose the RX+ / RX

CAT_ 3

800m Run

~then~

12 Rounds:

5 Pull-ups (bands OK) , 10 Pushups (From knees OK) 15 Squats

~then~

800m Run

*45 Minute time cap

CAT- 4

800 Meter Run

~then~

7 Rounds:

5 Pull-ups (bands OK) , 10 Pushups (From knees OK) 15 Squats

~then~

800 Meter Run

*45 Minute time cap