CrossFit Believe – CrossFit
Murph: 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
Rep Schemes Ideas:
50 rounds:
2 pull-ups
4 push-ups
6 air squats
25 rounds:
4 pull-ups
8 push-ups
12 air squats
20 rounds:
5 pull-ups
10 push-ups
15 air squats
10 rounds:
10 pull-up
20 push-ups
30 air squats
Scaled Ideas:
Partner Murph
Same rep scheme as above, but share the work with a partner!
Half Murph
800 m. run
50 pull-ups
100 push-ups
150 air squats
800 m. run
