Memorial Day, May 30th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

– 100m Run

– 5 Scap Pull-Ups

– 5 Scap Push-Ups

– 5 Lunge + Lunge + Squats

Into…

1 ROUND

– 100m Run

– 5 Pull-Ups as will do in WOD

– 7 Push-Ups

– 10 Slow Air Squats

Metcon

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

OR

Half Murph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

[Rx+] If you have a 20# vest or body armor, wear it.

OR

1/3 Murph (Time)

For Time:

600m Run

33 Pull-ups

66 Push-ups

99 Air Squats

600m Run