CrossFit Black Storm – CrossFit Performance

Happy Memorial Day! We salute all those who have served! Enjoy the remainder of the Holiday with family and friends, we will be back at it tomorrow!

Only one class time at 9:30am for Memorial Day MURPH.

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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
-Testing Day-

RX’d is with a vest. The pull-ups, push-ups and squats can be done in any combination or order.

Intermediate: Without vest

Novice: Half “Murph”

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run