26
May
5/27/2018
Santiam CrossFit – CrossFit
Metcon (No Measure)
Active rest day or Murph
Accessory work:
5 rounds for quality
15 Bent Over Row
15 Floor Press
15 Pause Back/Front Squats
Rest 3 minutes and then
5 rounds for quality
15 AB Mat Sit-Ups or GHDs
30 sec Hollow Hold
15 Plank Up-Downs
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