Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride PT 2×15 (30s) TMC/Air Squat/Pull+ 2x10e (30s) Burpee 2×8 (30s) Conditioning 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,...Read More

Ingredients 1 lb Grass-Fed Ground Beef (My favorite: Ribeye Burgers from the Amish Store) 1 Tbs Water (Don’t use if you have pre-formed patties) ½-¾ Tsp Sea Salt ¼ Tsp Pepper ½ Tsp Sage ½ Tsp Smoked Paprika ¾ Tsp Parsley   Instructions Combine ingredients with hands and form into 4 equal sized patties. Flatten...Read More