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Choose one of the following Murph variations to complete.
CrossFit Jacked – CrossFit
Metcon
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
Murph (Alpha) (Time)
Run 1200m
75 Pull-ups
150 Push-ups
225 Air Squats
Run 1200m
Half Murph (Time)
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
Murph (Charlie) (Time)
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run