WOD Saturday CrossFit


WOD Saturday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min run/row/ride

PT 2×15 (30s)

TMC/Air Squat/Pull+ 2x10e (30s)

Burpee 2×8 (30s)


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
Solo or Teams of 2-3 (ALL Run/Split Reps)

Scale As Needed

Scaling Option 1: Movement Scale

Run: S-Row/Airdyne Cal TBD (IF physically can’t run)

Pull-Ups: S-Ring Row/Jumping Pull-Ups

Push-Ups: S-Elevated/Knee/DB Floor Press

Air Squats: No Scale

Scaling Option 2: Volume Scale


½ Mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

½ Mile Run


Foam Roll Quads

Lax Ball Front Shoulder Smash

Wall Stretch

Chest Stretch