CrossFit Bartlesville – CrossFit


WOD: 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
Scaling Options:

1) share work with 1 or 2 others

2) cut the work in half: run 800m, 50 pull-ups, etc

3) scale pull-ups by doing ring rows, banded or jumping pull-ups

4) scale push-ups by doing peel backs or strict from the knees


Wear a vest, 20/10