One way to tape your hands

Quick Crossfit Hand Taping

Mobility

Elevated Pigeon
Calf / Hamstring Mash
Lat Distraction

*if you are prone to tearing please wear gloves or tap your hands*
*If there is thunder and lighting the run will become a 2000m row*

Murph (Time)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.
*reps performed as you like* 
Rx tag team the gymnastics  (one person works at a time)
Rx + Solo
Rx + # Beast Mode with 20# vest

No Time Cap

 

Posted
AuthorDan Shrum