Half Murph

26.2 CrossFit – CrossFit

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from.

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

Half Murph (Time)

1/2 mile run

50 pull ups

100 push ups

150 squats

1/2 mile run

Extra Credit

Elbow Room (LT) (Time)

2 sets

600 M run (20min)

300M recovery Jog

600 M run (20 min)

Rest 3 min

3xs (100M sprint with 300M jog B/T Reps)

Rest 1 min

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