MONDAY 05/25/2020

CrossFit Boro – CrossFit

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A: 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

B: MURPH Scaled: B Option (Time)

0.75 Mile Run

75 Pull-Ups

150 Push-Ups

200 Air Squats

0.75 Mile Run

C: MURPH Scaled: C Option (Time)

0.50 Mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

0.50 Mile Run

D: MURPH Scaled: D Option (Partner) (Time)

1 Mile Run (BOTH)

50 Pull-Ups (EACH)

100 Push-Ups (EACH)

150 Air Squats (EACH)

1 Mile Run (BOTH)

*If you cannot run, you may substitute with rowing or bike:

A: 2000m row or 4000m bike

B: 1500m row or 3000m bike

C: 1000m row or 2000m bike

D: 2000m row (both) or 4000m bike (both)

*Any of the above versions, except for A, can be scaled further with the following substitutions:

-Pull-Up: Ring row

-Push-Up: Box Push-Up

-Air Squat: KB Deadlift (in case of knee injury)

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