Lt. Michael P. Murphy

“Murph”

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

“Jackie”

Row 1000 meters, 50 thrusters 45 pounds, 30 pull ups

Of Interest:

• Simplify Your Program, Amplify Your Results
• Armstrong Pull-up Program
• Sisu—The Mikko Salo Documentary from the CrossFit Journal

BUSTED!

Join us at CrossFit North Miami Beach for their Winter WOD Fitness Challenge at NMB! Test your mettle before the sectionals

We will be meeting at the box at 10am to ride over.

No classes otherwise.

Deadlift 3-3-3-3-3

Rest as needed

Row 500, Run 400, 100 double unders. Two efforts with full recovery.

JC and Adam Deadlifting

One round for quality:
10 one armed push ups (switch each rep)
20 one hand/two arm pull ups (switch each rep)
30 one legged squats
If you cannot do one armed push ups, try from your knees or use elevation with both arms.
If you cannot do one handed pull ups, use a band.
If you cannot do one legged squats, use a wall, beam or door for support.

Five rounds for time:
15 wall ball shots 20/12
5 dumbbell snatches per arm
5 dumbbell jerks per arm

Of Interest:

• Vertical difficulty