Riptide CrossFit – CrossFit
5 min Warm Up.
300 Air Squats
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).
Same, but partition all the work into :
5 / 10/ 15, with a weighted vest.
Option B: DO NOT use a vest.
800 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
800 m Run
Same as C, but only do 10 Rounds.
Mobilize and Foam Roll