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5-29-2017

29
May

5-29-2017

CrossFit Sona – CrossFit

Metcon

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
Breakdown work as follows:

20 rounds of

5 pullups

10 pushups

15 squats

1/2 Murph

800 m run

10 rounds of

5 pullups

10 pushups

15 squats

800m run

scale pullups to ring rows

scale pushups to incline pushups or hand release pushups

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