Murph!

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