Call Us: (518) 459.4444

13
Aug

Sunday 081416

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Workout of the Day

* 35 Minute Time Cap

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
[Scale 1]:

1 Mile Run

15 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

1 Mile Run

[Scale 2]:

1,200m Run

14 Rounds of:

4 Barbell Pull-Ups

8 Push-Ups

12 Air Squats

1,200m Run

[Scale 3]:

800m Run

10 Rounds of:

3 Ring Rows

6 Push-Ups

9 Air Squats

800m Run

Leave a Reply