Bluprint Fitness – CrossFit
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/TMC/Banded Reverse Fly: 2×15/10/5 (30s)
Pull Plus + Air Squat: 2×10/10 (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
*ALL athletes complete 1-mile run before and after their Murph variation of choice. Athletes completing Murph as a team run together.
*Athletes completing this workout in teams will set a rep scheme where 1 athlete works while the other athlete rests (teams of 2) or where 2 athletes work while the other rest (teams of 3).
Lax Ball Front Shoulder Smash (1 Min Each)
Foam Roll Quads (1 Min Each)
Forearm Chest Opener (1 Min Each)
Wall Stretch (1+ Min Each)
NOTE: Good idea to do these or other mobilization again at some point today.