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