06-03-2020

Murph
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
Metcon
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.
Metcon
Scaled for At home:
AMRAP 30
200M Run
5 V-Ups
10 Push Ups
15 Air Squats 
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