Murph

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

300m Jog

10/10 Arm Circles

10 Ring Rows

5 Inch Worms

10 Squats

10 Glide Throughs

5 Inch Worms

10 Squats

Metcon

Murph (Time)

H – 800m Run

50 Ring Rows

100 Knee Pushups

150 Squats

800m Run

F – 1 mile Run

50 Assisted Pullups

100 Pushups

150 Squats

1 mile Run

Rx/P – 1 mile Run

100 Pullups

200 Pushups

300 Squats

1 mile Run

*if you have a weight vest or body armor, wear it!