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