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      Nov
      28
      2019

      november 30, 2019

      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

      Metcon (Weight)

      Every :90 for 12 minutes

      1 clean

      1 front squat

      1 hang clean

      1 front squat

      Metcon (AMRAP – Rounds and Reps)

      15 Min Amrap

      3 kb snatch (per arm)

      5 sumo squats

      7 russian kb swings

      20 DU/40 SU