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      Feb
      20
      2020

      february 22, 2020

      By admin 0

      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