The Foundry Union Station, The Foundry Printers Row – CrossFit
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