Daily WOD

Murph

New Ulm CrossFit – WOD

Warm-up

Stationary line drills 10 each

Frankenstien kicks

Knee to Chest

Quad stretch

Floor sweeps

Walk outs w/ push up

Lateral lunges

High knees

But kickers

Dive bombers

Mobility

1:00 Calf pedals

1:00 each low lunge

1:00 each T-stretch

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
Scaled: Complete mile run then break down pull ups, push ups, and air squats how ever you would like, then 1 mile run for time.

No rig, sub pull ups with KB swings or sit ups.