Peninsula CrossFit – CrossFit
There is only 1 class today at 9:30AM!
Poster Warm Up (No Measure)
-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility
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
Done in partners. You will run together but split up the gymnastics work however you see fit with one partner working at a time.
Scale 1:
1000m Run
80
160
240
1000m Run
Scale 2:
800m Run
60
120
180
800m Run
Adjust movement scales to fit your ability.