Fitness Heroics – CrossFit
In’s
Foam Roll
-Calves
-Lats
Yoga/Mobility
-Upright Titanic Full Nelson
-Runners Stretch
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
WOD
NOT MURPH
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
JK! it’s 100% Murph
Out’s
Stretch everything that aches