Monday Crossfit

Monday Crossfit

Daltons CrossFIt – CrossFit

WOD: 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
**Partition the Pull-ups, Push-ups, and Squats in any fashion.


Hero workout that is long and high rep. Ideally athletes finish under 50 minutes, but it is ok to go longer today and grind through it.

We recommend partitioning the Pull-ups/Push-ups/Squats into 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Squats.