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PFC CrossFit – CrossFit

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
– INTERMEDIATE –

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.

– BEGINNER –

For time:

800m run

-then-

10 rounds:

5 ring rows

10 push-ups with hands elevated on a box

15 air squats

-then-

800m run

– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20:00.

General Warm-up (No Measure)

On a 3:00 clock:

200-m run

:05-:10 jumping jacks

5 knee push-ups

:05-:10 jumping jacks

10 air squats

:05-:10 jumping jacks

5 push-ups

:05-:10 jumping jacks

10 air squats

Stretching (Checkmark)

1 set:

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

1:00 couch stretch/side

STRENGTH I (6 Rounds for weight)

6 sets for load:

1 clean pull

1 power clean

1 squat clean

– Reps should be touch-and-go from the floor.

– Work to achieve consistent hip extension across all three movements.

STRENGTH II (3 Rounds for weight)

3 sets for load:

10 deadlift

– Rest exactly 2:00 between sets.

– Sets should be unbroken.

– Choose a weight that you can perform all reps with consistent technique, but that you wouldn’t want to do 12 of.

SKILL I (AMRAP – Reps)

Every 2:00 x 5 rounds:

1 max set of muscle ups (bar or ring)

STAMINA I (Time)

10 rounds for time:

250m row

– Rest 1:00 between efforts.
Record the slowest round.