Mountaineer CrossFit – Beginners

REMINDER NO EVENING CLASS. There will be a 10am class (non structured) to honor our fallen hero’s.

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
Scale 1:

800m run

50 pullups or 100 ring rows

100 pushups

200 air squats

800m run

Scale 2:

400m run

25 pullups or 50 ring rows

50 pushups

100 air squats

400m run