CrossFit Georgetown – CrossFit

9-10AM Murph WOD
10-whenever everyone is done….Gym pot luck & End of Primal Challenge Awards.

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Foam Roll: Quads, IT Band, Butt, Lats, Pecs, Psoas, Hip Flexors/Hamstrings (green/black band)





2 min AB/Rower


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