160530 Monday May 30th

Jersey Devil CrossFit – CrossFit


Warm Up – Run (classic) (No Measure)

Inchworm X 1

Frankenstein X 2

Spiderman X 1

Squat / Broad Jump X 1

High Knees X 2

Skipping High Knees X 2

Butt Kicks X 2

Karaoke X 2


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

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