Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
25′ each movement
Knee to Chest
Butt Kicks
Frankenstein Kicks
Side Shuffle (wall to wall)
Heel Walk
Toe Walk
2 Rounds:
10 Scap Pull Ups
10 Scap Push Ups
:20 Child Pose
4/4 Groiner Stretch
5 Bootstrappers
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