5/27/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

200m jog

then together:

30 sec hang from rig

twisted cross

puppy dog

seated forward fold

30 sec wall-sit

Metcon

1/4 Murph (Time)

Run 400

25 Pull Ups

50 Push Ups

75 Squats

Run 400

Vest: 20/14

1/2 Murph (Time)

Run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m

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

Metcon (Time)

“Riding with Annie”

100 jump rope

50 situps

800m bike erg

80 jump rope

40 situps

800m bike erg

60 jump rope

30 situps

800m bike erg

40 jump rope

20 situps

800m bike erg

20 jump rope

10 situps

800m bike erg