CrossFit D.E.C.K – CrossFit
Warm up Hold (No Measure)
2 Minute hang From Rig
3x
20 Sec Hollow Hold
20 Sec Superman Hold
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
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