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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Hero workout “Murph”. Remember that today’s workout is about digging deep when things get hard. Challenge yourself, but be smart.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Run 400 Meters as a group

then,

Review All Scaling Options

Then complete:

2 Rounds of:

3 Pull-ups or scaling option

6 Push-ups or box push-ups

9 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
L2 Metcon:

For time:

1 Mile Run

5 Rounds of:

10 Pull-ups

12 Push-ups

15 Air Squats

Then,

1 Mile Run

L1 Metcon:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run

You can also partner up and split reps as needed. Both partners run together.


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 foc