Memorial Day

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Friday 6/2 7 pm Bro Night
6/16 7 pm Family Movie Night (no 7pm class)
Bring snacks and comfy clothes!

CrossFit Crag – CrossFit

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
Scaling options for murph

Coaches discretion: at all times

1st time (40 min cap)

1 mile -50 pull ups-100 push ups -150 air squats 1 mile

If you have completed it before scaled: (70 mins)

Go for it with full volume just partitioned any way you would like (if you have to scale and individual movement this is as far you will go)

If you have done the full amount partitioned : (70 min cap)

you may then try the full amount non-partitioned meaning must complete all 100 pull ups then all 200 push ups then all 300 squats

If you have done all the above then you have earned the opportunity to try rx murph adding a 20 lb vest (no cap)

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