Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
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
[Scale 1]:
1 Mile Run
15 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Mile Run
[Scale 2]:
1,200m Run
14 Rounds of:
4 Barbell Pull-Ups
8 Push-Ups
12 Air Squats
1,200m Run
[Scale 3]:
800m Run
10 Rounds of:
3 Ring Rows
6 Push-Ups
9 Air Squats
800m Run