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Meta
Monthly Archives: May 2017
Murph
Ironclad CrossFit – CrossFit
Metcon
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
Friday!
Ironclad CrossFit – CrossFit
If you plan to do the Extra stuff, you will need to attend two class times.
Warm-up
Strength
Overhead Squat (5 X 5 E3M)
WOD
Metcon (Time)
1000M Row
then
21 Deadlifts 155/105
15 Front Squats
9 HSPU
3 Rounds
Accessory
Metcon (Time)
15 Rope Climbs
RX+: 30 Rope Climbs
Extra Credit
What a Drag (Time)
Sled Drag: 1 Mile for time (#135/#90)
Competitor
Metcon (Time)
50 Box Jumps 24/20
40 KB Swings 70/53
30 Goblet Squats *
20 PP 10R/10L *
10 OHS 5R/5L *
*w/KB