The Murph Challenge

CrossFit Direct Action – CrossFit

Warm-up

“If this is what happens when God is looking out for us, I’d hate to see Him pissed.” -Lt. Michael Murphy

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

Murph – Intermediate Scaled (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Murph – Beginners Scaled (Time)

400m Run

25 Pull Ups

50 Push Ups

75 Air Squats

400m Run

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