CrossFit Georgetown – CrossFit
9-10AM Murph WOD
10-whenever everyone is done….Gym pot luck & End of Primal Challenge Awards.
Activation
Foam Roll: Quads, IT Band, Butt, Lats, Pecs, Psoas, Hip Flexors/Hamstrings (green/black band)
Activation:
1×20
M-Y-T’s
Warm-up
2 min AB/Rower
—THEN—
10 leg swings front to back
10 Banded walks side to side (green/black band)
10 Pass throughs
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