JP CrossFit – WOD

Warm-up (No Measure)

Mobility: 5 min of Foam rolling /lacrosse balling :

– Pecs, traps, upper back, forearms, hips, calves, quads

– include inch worms

General Warm up :

2 Rounds of

20 mountain climbers

20 high knees

20 butt kickers

20 jumping jacks

Specific warm up:

400m run

Put on weighted vest at this point

2 rounds

6 scap pull ups

6 beat swings

2 rounds of

6 scap push ups

6 “easy” push ups

1 half round of your chosen rep scheme: i.e if I was doing the 5-5-15-5 I would do 3 pull ups, 3 push ups, 8 air squats, 3 push ups

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