CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2-3 SETS FOR QUALITY

10 Kang Squats

5 Scap Push-Ups + 5 Push-Ups

3 Scap Pull-Ups + 2 Pull-Ups

*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

Workout – Performance

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
Reps for the BW movements can be completed in any sequence.

Workout – Fitness

“MINI MURPH” (Time)

FOR TIME*

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b.t Sets-

(No Measure)