CrossFit Inventive – CrossFit


300m Jog

10 Leg Swings Forward Lateral

5 Inchworm 1 Push-up

30 sec Spiderman Lunge Hold e/s

30 Calf Stretch e/s

30 calf pumps

20 scorpions F/B

30 sec Lower Back/Hipflexor



20 Banded Pull Aparts

20 Pass Throughs

10 Scap Pulls

10 Kipping Swings

10 HRPu

10 Air Squats

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

No Vest


Row 1600/1200m

Bike 3200/300


Ring Rows

Dual DB Bent Over Row


From Knees/Knees & Toes

Dual DB Floor Press

Air Squats:

Reverse/Forward Lunges