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Murph!

Updated: May 24, 2020

Murph!

1 mile run

100 pull-ups sub bent rows

200 push-ups

300 squats

1 mile run


*wear a 20lb weight vest if you have one. *partition the reps any way you want.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


Warm-up: 400m run

then 3rds

5 ring rows

5 push-ups

5 tempo squats


mobility: chest, couch, overhead wall, add

Zoom Workout at 1PM


Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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4 Comments


CrossFit Ardor
CrossFit Ardor
May 25, 2020

38 minutes with strict pull-ups

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deroh0
deroh0
May 25, 2020

2nd mile included a long transition time from the basement gym to the Street

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deroh0
deroh0
May 25, 2020

Murph - - - 50:06 9:30 first mile Like 12:30 for second mile Both boys beat the old man!

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Dawn Lataille
Dawn Lataille
May 25, 2020

1st Murph 44:23 Banded pull-ups Gavin did it in 52 min w/8lb vest

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