Saturday 11/11/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led

250 row

8 windmills

5 Inchworms w/ Push-Up

Table top stretch (5 times)

8 Beat Swings

8 Spider Walks

8 Gorilla Walks

couch stretch

Running warm up

Metcon

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

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