CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1xsLaC9m879K-O8B_qUW0aLhcsIDCJFFW/view?usp=sharing
5 Rounds For Time
1 minute Plank Hold
Run 100 Yards
30 Air Squats
WOD
WOD: Metcon (Time)
Teams of 2-3 / The MURPH / 1 works
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
WOD
WOD2: 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