THUNOV26

CrossFitAllen – CrossFit

Warm-Up

Line Drills

Chest Stretch

Calf/Ankle Stretch

Pigeon Stretch

Movement Prep

-Scap Pullups

-Kipping Swings

-Pullups

-Pausing Air Squats

Conditioning

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

Conditioning

Metcon (Time)

1/2 Murph

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

Conditioning

Metcon (Time)

“Partner Murph”

For Time:

800 Meter Run

100 Pullups

200 Pushups

300 Air Squats

800 Meter Run
*partners run together, then split reps evenly

Extra

Go home and spend time with your family! Think about all the things you are thankful for!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s