The Foundry Union Station – CrossFit
A: 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
b: 1/2 “Murph” (Time)
For Time CAP 30:
800 m run
– 50 Pull-Ups
– 100 Push-Ups
– 150 Air squats
800 m run
Partition the pull ups, push ups and air squats as needed.
If you have a 20#/14# weighted vest wear it.