The Foundry Union Station – CrossFit

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A: 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

b: 1/2 “Murph” (Time)

For Time CAP 30:

800 m run

– 50 Pull-Ups

– 100 Push-Ups

– 150 Air squats

800 m run

Partition the pull ups, push ups and air squats as needed.

If you have a 20#/14# weighted vest wear it.