CrossFit Mettle and Honor – CrossFit
Warm-up (No Measure)
5 min AMRAP
8 leg swings fwd/back & side/side
:15 butt kicks
:15 high knees
8 cossack squats
5 ring rows
5 push up to pike
300 Air Squats
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
Feel free to pair up with a friend and share the work!
Half Murph (Time)
50 Pull Ups
100 Push Ups
150 Air Squats
* Wear vest if you plan to do Murph in one! 45min. Cap