CrossFit Mettle and Honor – CrossFit

Warm-up

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

Metcon

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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
Feel free to pair up with a friend and share the work!

Half Murph (Time)

800m. Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m. Run

* Wear vest if you plan to do Murph in one! 45min. Cap

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