Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
5 pull ups
5 press ups
10 air squats
2 p. stretch
2 windmill
X 4 rds
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