26.2 CrossFit – CrossFit
**“Don’t tell me who you are. Tell me what you are.”**
Warm-up
Warm-up (No Measure)
100 Meter Run
5 Hollow Rocks
10 Shoulder Taps
5 Tempo Air Squats (3 Seconds Down)
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
### UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
### PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
### PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run
### MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
### MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run
### AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
