Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

4. Movement Prep/Activation and Increasing Heart Rate –

2-3 Sets

1:00 Jog

10 Hanging Scap Retraction

5 Kip to Swing

5 Inchworm w/Push Up

10 Air Squats

5. Workout Prep

1 set (at workout pace):

2 pull-ups

3 push-ups

100m Run

5 squats

*If you have a 20/14 vest, then wear it

OG (class and compete)

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