MURPH

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

PT/TMC/Wall Angels 2×10/10/10 (30)

Hip Halo Lateral Walk + Squat 2x10e/10 (30s)

Basic Kip 2×10 (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, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Options:

Pull-Ups (S1-Jumping, S2-Chin, Rx-14/20 Vest)

Push-Ups (S1-Knee/Elevated, S2-C2F, Rx-14/20 Vest)

Air Squats (Rx-14/20 Vest)

Variations:

1/2, 3/4, Partitioned, Unpartitioned, Rx-Vested

Record Time + Details

Mobilize

Chest Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Wall Stretch (1 Min Each)