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