Happy Memorial Day!


Riptide CrossFit – CrossFit

Warm-up

5 min Warm Up.

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
(50 MIN CAP)

Scale appropriately, so that you work for a minimum of approx: 35-40 min (elite time to complete Murph as RX).

SCALING OPTIONS

Option A:

Same, but partition all the work into :

20 Rounds

5 / 10/ 15, with a weighted vest.

Option B: DO NOT use a vest.

Option C:

800 M Run

15 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

800 m Run

Option D:

Same as C, but only do 10 Rounds.

Accessory

Mobilize and Foam Roll