CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

2. Workout Prep

1 set:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run

Workout

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
“Murph”

Freedom (RX’d)

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

* Weighted Vest- 20/14

Independence

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

Liberty

800m Run

10 rounds:

10 Jumping Pull-ups

15 Bar Push-ups

20 Alternating Box StepUps

800m Run

Target time: sub 40 minutes

Time cap: 45-60 min

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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