CrossFit Grays Harbor – CrossFit
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