Monday – 5/27/2019

(ONLY ONE CLASS @ 9:00 AM TODAY)

MEMORIAL DAY MURPH

In honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan Jun 28th, 2005, the DTC CrossFit community will be doing the Hero Workout “Murph”.

For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*If you have a weight vest or body armor, wear it*
*You can not break up the run, but you can break up the bodyweight movements anyway you like. The most common is 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds. If you have never done murph or you can not finish this in a 1 hour window, you should consider scaling this to “Half Murph” and cut all the numbers in half.

EXTRA CREDIT
Recovery
Take 15-20 to flush out you body with an easy Bike or Row.