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)


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
*Rx-Vest 14/20

*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.