CrossFit Mettle and Honor – CrossFit
Warm-up (No Measure)
8 Single Ring Ring Rows
8 Knee Push-ups to Pike
6 Alt. Walking Samson Stretch
8 Ring Rows
8 Push-Ups to Pike
8 Tempo Air Squats (12X1)
8 Kip Swings
8 Jumping Pull-Ups w/ Kip Swing
8 Air Squats
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
“MINI MURPH” (Time)
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)