5/29/2021

CrossFit Megalodon – CrossFit

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Chalktalk

Warm-up

Warm-up (No Measure)

200m jog

(incorporate 10-15 high knees on the way out, 10-15 butt kicks on the way back)

then

2 rounds

5 walk-out push-ups

3 strict pull-ups into 20 sec dead hang

5 lunge right, lunge left, jump squat

Mobility

Metcon

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

1/2 Murph (Time)

Run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m

1/4 Murph (Time)

Run 400

25 Pull Ups

50 Push Ups

75 Squats

Run 400

Vest: 20/14