CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-Up 200m (No Measure)

200m Row or Run

Hip/Leg Mobility

10 Back Extensions

10 Sit-ups

200m Run or Row

Workout

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

WORKOUT OF THE DAY