Saturday, May 28, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Benchmark

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

Metcon

1/2 Murph (Time)

1/2 Murph

800 Meter run

50 Pull-ups

100 Push-ups

150 Air Squats

800 Meter run

Metcon

1/4 Murph (Time)

1/4 Murph

400 Meter run

25 Pull-ups

50 Push-ups

75 Air Squats

400 Meter run