CrossFit Salem South – CrossFit

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1a: 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

1b: Metcon (AMRAP – Rounds and Reps)

Murph AMRAP 30:00

Run 200m

10 Pull Ups

15 Push Ups

20 Squats

*Teams of 2 go 40:00