Announcements
MEMORIAL WEEKEND SCHEDULE:
Friday: morning classes as scheduled; open gym 5:30 am-1 pm; NO PM CLASSES
Saturday: 9-10 open gym
Sunday: CLOSED
Monday: 9:30 am Murph + Potluck to follow (bring a dish to pass!)
CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
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
Can be scaled to
10rounds
5 Pullups
10 Pushups
15 Air Squats