Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


2 Rounds

200m Run

10 Alternating Arm Swing s

8 Ring Row

8 Scapular Push-Ups

10 Cossack 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
Time Domain: 35:00-55:00

Time Cap: 60:00 minutes

Primary Objective : Complete within 60:00 minutes

Secondary Objective : Finish the middle portion of bodyweight movements in 25:00 minutes or less

Workout Options:

Teams of 2:

Run together and split work evenly


800m Run

50 Banded Strict Pull-Ups

100 Band Assisted Push-Ups

150 Air Squats

800m Run

Performance (A):

1200m Run

75 Pull-Ups

150 Push-Ups

225 Air Squats

1200m Run

Performance (B):

As Written w/ No Vest


Weight Vest (20/14#)



1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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