Miramar Beach Strength and Conditioning – Crossfit
Warm-up
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
Fitness:
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
Elite:
Weight Vest (20/14#)
Recovery
Recovery
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