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CrossFit Tucker – CrossFit

Warm-up

GROUP WARMUP (0:00 – 10:00)

Warmup Run

400 Meter Run

40 Seconds

Air Squat Hold

Child’s Pose

Chest Stretch

30 Seconds

Scap Pull-ups

Push-up to Down Dog

Air Squats

20 Seconds

Kip Swings

Straight Leg Inchworms

Air Squats

15 Seconds

Strict Pull-ups

Push-ups

Air Squats

5 Reps Each

Pull-ups

Push-ups

Air Squats

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
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.