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. https://www.crossfit.com/workout/2005/08/18#/comments
Option 1 or 2: 20 Rounds of 5 Pull Ups. 5 Pull Ups 10 Push Ups or 5 Push Ups 15 Air Squats 15 Air Squats 5 Push Ups Options 3: 10 Rounds of 10 Push Ups 20 Push Ups 30 Air Squats
Half Murph: 800M Run 50 Pull Ups or (Bent Rows with DB or Bands) 100 Push Ups 150 Air Squats 800M Run
Partition reps of row, push ups, and air squats however you'd like. *Do half Murph if this is your first time.
Scaled for At home: AMRAP 30 200M Run 5 V-Ups 10 Push Ups 15 Air Squats