Memorial Day! – Bayway CrossFit
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Memorial Day!

26
May

Memorial Day!

BayWay CrossFit – CrossFit

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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

Metcon (No Measure)

Scaling Murph:

1 mile run -> 800m run

100 pull-ups -> 75 pull-ups, 50 pull-ups – Jumping pull-ups or ring rows (remember no negatives!)

200 pushups -> 150 pushups, 100 pushups – do them on your knees, use a wall or bench for less ROM

300 squats -> 200 squats, 150 squats – Squat to box or bench, use a pole to help with depth or standing

Warm-up

Metcon (No Measure)

0-2: Foam roll calves, IT bands, Hamstrings, and Lats.

3-7: 2 rounds: 10 leg swings in & out, 10 calf pull, 10 quad pulls, 10 spider mans, 10 big arm circles, 10 bands pull parts.

8-12: 2 rounds: 200m run, 9 dual db bent over row, 6 push-ups, 9 Squats

12-15: Stretch tight areas, Pee, Poop, Get Water, Ask Questions

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