CrossFit WOD, May 26, 2018

May 26th

Warm-up
Warm-up
*2 minute Jump rope

*3 Rounds:
5 Burpees
5 Inchworms into scorpions
10 Lunges (each leg)
10 Straight arm pull ups or beat swings
20 Sit ups

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.

Murph can also be done with a partner splitting the work or as a team.
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run