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CrossFit Cirencester – CrossFit

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

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
You can scale WOD by halving the reps as a pairs WOD (Still working to RX standards)

Half Murph (Time)

800mtr Run

50 Pull-ups

100 Push-ups (for Rx must be chest to ground)

150 Air squats

800mtr Run

Rx+ wear a weight vest

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