Perpetual Fitness – CrossFit
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
Option 2.
1200m Run or Row
75 Banded Pull-ups
150 Knee Push-ups
200 Air Squats
1200m Run or Row
Option 3.
800m Run or Row
50 Jumping Pull-ups
75 Banded Knee Push-ups
125 Box Squats
800m Run or Row
PARTNER MURPH
1-Mile Run, together
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run, together
**Only one partner works at a time. If one partner returns from run first, they can begin reps. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickly.