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Aug
08
2019

August 10, 2019

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CrossFit Queen Creek – 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

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

5 Tire flips

5 Ring Rows

20 DU/40 SU

Metcon (Time)

For time time complete five rounds of:

10 KB Sumo DL 70/53

10 DB Box step ups 24″/20″ 20/15 (two db’s)

10 DB sit ups 20/15 (one db)