New Ulm CrossFit – WOD

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

Metcon

Metcon (Time)

For Time

1 Mile Run

100 Singles

50 Sit-ups

40 Lunges

30 Wall Balls

10 Wall Climbs