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