CrossFIt Windansea – CrossFit

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


May 28, 2018

05/28/2018

CrossFIt Windansea – CrossFit 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 […]
May 26, 2018

05/26/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: 2400m Row (Partners Hold Plank) 90 Burpees (switch off each rep) 90 DB Box Step Overs (Parters […]
May 25, 2018

05/25/2018

CrossFIt Windansea – CrossFit Strength Metcon (Weight) 3 Rounds: Heavy Sled Push 10 Unbroken Push Jerks @ 60% Rest 1 min Gymnastics Metcon (No Measure) 3 […]
May 24, 2018

05/24/2018

CrossFIt Windansea – CrossFit Strength Deadlift (5×3 Plate Deficit) Accessory Metcon (No Measure) 4 Rounds: 6 Lateral Lunge (ea. side) 10 Single Arm Tricep Pull-Downs (2 […]