CrossFit Vae Victis – CrossFit
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
RX Options:
*No Partition – Straight Through
*Cindy Style – 20 x 5, 10, 15
*Double Cindy – 10 x 10, 20, 30
*33 x 3, 6, 9 + 1,2,3
Scaling Options:
*Scale Runs to 800-1200m (8-10 Minutes)
*Cut Reps In Half – 50,100,150
*Cut Reps 1/4 – 25, 50, 75
Partner Option:
*Both partners run together
*Split reps evenly completing straight through or alternating rounds of one of the options above