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)
