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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Group Dynamic (No Measure)
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
* 35 Minute Time Cap
Mobility
Full Body Foam Roll (No Measure)
Spend some quality time with the Foam Roller.
Perform 1 x 20 per side in each of the following areas:
– Lats
– Upper Back
– Lower Back
– Quads
– Inner Thigh
– Hamstrings
– Glutes
– Calves