Memorial Day Murph!


Monmouth CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

800m run, 3 rds:

10 spider stretches

10 sumo squat to stands

10 PVC dislocates

Mobility: choose one

Pigeon stretch, 2 min/side

High band shoulder stretch, 2 min/side

Bully band stretch, 2 min/side

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





  • Schedule Your Free Movement Assessment and Intro Workout!


    Best Days For You:

    SundayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

    Best Times For You:

    Early MorningLate MorningEarly AfternoonLate AfternoonEarly EveningLate Evening