CrossFit Mile Zero – CrossFit
Workout
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
“Murph”
Freedom (RX’d)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
* Weighted Vest- 20/14
Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run
Target time: sub 40 minutes
Time cap: 45-60 min
When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)