5/29/17 Memorial Day Murph

CrossFit Roselle – CrossFit


Warm-up (No Measure)

35 Jumping jacks

Sampson Stretch 30 seconds each leg

25 Shoulder kips

20 Mtn Climber hip stretches

15 Burpees

10 Wall squats

5 Pull-ups


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