CrossFit: “Murph“
For time:1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
CrossFit Kids: “Molly”
Super Frogs: As many rounds in twenty minutes of: Run 100 M, 7 Dumbbell Cleans,25#, 7 Pull ups
Leap Frogs: As many rounds as possible in 15 minutes of: Run 100 M, 7 Dumbbell Cleans, 15-20#, 7 Pull ups
Tree Frogs: As many rounds as possible in 12 minutes of: Run 100 M, 7 Dumbbell Cleans, 8-10#, 7 Pull ups or Beginner Pull ups
Tad Poles: As many rounds as possible in 10 minutes of: Run 50 M, 7 Dumbbell Cleans, 2-5#, 7 Beginner, Assisted or Jumping Pull ups
Lt. Michael Murphy ”Medal of Honor” Rest in Peace.
http://www.navy.mil/moh/mpmurphy/
