CrossFit Mile Zero – CrossFit
300 Air Squats
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
* Weighted Vest- 20/14
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
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)
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)