CrossFit Surmount – 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
At home options:

– DB/KB/Barbell bent over rows instead of pull-ups

– Sit ups instead of pull-ups

Scaling options:

– Partner style: Run together, then split up reps evenly, then run together

– 1/2 Murph: Cut it all in half