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Spark CrossFit – CrossFit

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Warm-up

Warm-up Rope & Mountain Climbers (No Measure)

5 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest
We will intend for this day to be a laid back open gym style format. Warm-up as needed before starting. A simple option would be:

Transition (No Measure)

Get setup and finalize scaling options
2 Rounds

200 meter easy jog

10 Pass throughs

3 Pull-ups

6 Push-ups

9 Squats

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
ladies vest weight is 14#

No vest: scaled

Vest with partitioning: RX

Vest Straight through: RX+

If you go straight through note “RX+” in comments.

Scaling Options (No Measure)

Mini Murph below without vest

Mini-Murph (Time)

800 m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run