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Aug
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2019

August 17, 2019

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CrossFit Queen Creek – CrossFit

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

Push press (10x 2 @80%)

1x front, 1x behind neck from rack

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

3 push press 95/75

3 sumo DL HP 95/75

5 Front rack lunges per leg

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Cal bike

25′ sand bag crawl

5 sand bag cleans