Saturday 30th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Warm-up (No Measure)

5 scap pull ups
10 scap push ups
x 2
jefferson squats
Reverse lunge
x 2
200m run
5 pull ups/ring row
10 press ups/ from knee’s
15 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
*RX Partition as needed e.g. 5/10/15 x 20 rds or 10/20/30 x 10rds
*Scale as needed.

people working out in a group fitness class


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