CrossFit Metric – CrossFit

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A: 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
Split the reps however you want! Some options for you:


10 Rounds

10 Pull Ups

20 Push Ups

30 Air Squats


20 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

or complete as prescribed.

*Scale as needed and if it is the case go for “1/2 Murph”

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