The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up (No Measure)

400 m run

2 rounds:

5 squat stretch

6 side lunges

7 pulling variation

8 Spiderman stretch

9 inchworms or Good mornings

10 leg swings per side

11 hollow rocks

12 supermans

13 butt kicks

14 high knees

15 jumping jacks

Suggested Mobility for before and after the workout.

:30 sec calf stretch per side

1-2 min of lax ball scap smash

:45 sec lat smash with foam roll

10 PVC pass throughs

:30 Samson Stretch

1-2 min Couch Stretch

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