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WOD

05/25/2019

By May 18, 2019No Comments

CrossFit Gonzo – 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

Half Murph (Time)

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

Team Murph (Time)

Both Partners Run Together and Split Reps as needed:

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run