CrossFit Inventive – CrossFit

Warm-up (No Measure)

“Fast efficient warm-up”

Aim to keep this below 10 mins!

400m run

10 leg swings forward lateral

5 inchworm 1 push-up

30 sec Spiderman lunge hold

30 sec glute each side

30 sec calf stretch each side

3 rounds:

5 Kipping swings

5 air squats


3 mins max to set up and go!

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
1 mile =1.6k run

Scale pull-ups to ring rows

Push ups are chest to ground!

Do your air squats properly!!!

Row if you can run for any reason.

Run 2 x 800m for the each run. Gym floor to second bolard twice.

Good luck!

(45 minute cap)