CrossFit Citadel – CrossFit

Warm-up

Animal Instincts (No Measure)

Crab Crawl x 30 feet

Duck Walk x 30 feet

Inch Worms x 30 feet

Bear Crawl x 30 feet

Couch Stretch x 2 minutes/leg

Metcon

Rx(+): 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
Note: Rx+ if you wear a 20# vest during the entire WOD.

Scale: Metcon (Time)

OPTION 1:

Partner Rx

In teams of two, one partner working at a time, complete the following for time:

1 mile run*

then

100 pull ups

200 push ups

300 squats

(partition pull-ups, push-ups, and squats as you see fit)

then

1 mile run*

*Team will run together, wait for last teammate to enter gym before starting/ending body weight movements. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest.

OPTION 2:

Partner Scaled

In teams of two, one partner working at a time, complete the following for time:

1 mile run

then

100 pull ups (use bands or rings if needed)

200 push ups (use box if needed)

300 squats

(partition pull-ups, push-ups, and squats as you see fit)

then

1 mile run*

*Team will run together, wait for last teammate to enter gym before starting/ending body weight movements. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest.

OPTION 3:

Half Murph Rx

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

OPTION 4:

Half Murph Scaled

800m Run

50 Pull-Ups (banded)

100 Push-Ups (box if needed)

150 Air Squats (to a ball or box)

800m Run