Monday May 20, 2019

Peninsula CrossFit – CrossFit

There is only 1 class today at 9:30AM!

View Public Whiteboard

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




1000m Run

Scale 2:

800m Run




800m Run

Adjust movement scales to fit your ability.