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Feb
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2020

february 22, 2020

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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

Bench Press (4×3 @ 85%)

in between sets 5 pendlay row with barbell moderate weight

Metcon (AMRAP – Rounds and Reps)

20 minute partner wod

10 split power cleans 135/95

10 Cal row/ski

10 back extensions (superman)

10 push press 135/95

10 ring dips
alternate reps as needed