CrossFitAllen – CrossFit


Line Drills

Chest Stretch

Calf/Ankle Stretch

Pigeon Stretch

Movement Prep

-Scap Pullups

-Kipping Swings


-Pausing Air Squats


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


Metcon (Time)

1/2 Murph

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run


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


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

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