5-28-18

Red Dirt CrossFit – CrossFit


Lt. Michael P. Murphy

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

Metcon (Weight)

With a Running Clock…

On the Minute x 7: 1 Overhead Squat

On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7

2 Hang Squat Snatches

Build to a Heavy Set of 2 for the Day

Back Squat

Part of 8 Sets of 4 Repetitions

Sets 1-4: 78%

Back Squat

Part of 8 Sets of 4 Repetitions

Sets 5-8: 82%

Jump Ship (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups