CrossFit WOD 7/4/20

Warm-up

400m Run

10 Burpees

10 Knee Tucks

Murph Demo and Walkthrough:

Pull-up/Ring Row

Push-ups

Air-Squats

Running Options

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
V2:

1 Mile Run/Walk

50 Pull-ups/Ring Rows

100 Push-ups

150 Air Squats

1 mile Run

V3:

1/2 Run/Walk

50 Pull-ups/Ring Rows

100 Push-ups

150 Air Squats

1/2 Run/Walk

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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