CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
On your own, first 10 minutes of class:
-Sampson stretch, 30 sec/side
-Calf stretch
-KB goblet squat stretch
-Mountain climber hip stretches
-PVC pass throughs
-Shoulder kips
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Partner up if needed and get pull-up station ready (bands/rings/wax). Do a few pull-ups, a few push-ups, and a few air squats. Be ready to go 15 minutes into class.
WOD
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
Partion the pull-ups, push-ups, and air squats as needed. Recommended for most – 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.