Bluprint Fitness – CrossFit
3 min row/run/ride
Partner Frog Jump Ladder 2×2-8 (30s)
PT/TMC/Basic Kip 2×10/10/10 (30s)
300 Air Squats
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: 1/2, 3/4, Partitioned, Unpartitioned, Rx-Vested
*Pull-Ups (S-Jumping, Rx-Chin)
*Push-Ups (S-Knee/Elevated, Rx-C2F)
*Record Time + Details
Chest Stretch (1 Min Each)
Lateral Highway Stretch (1 Min Each)
Pigeon Pose (1 Min Each)
Wall Stretch (1 Min Each)