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CrossFit Empire South – CrossFit

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Open Gym

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

3 Rounds for Time w/Partner (25:00): Row, Synchro Handstand Hold, GHD Hip Ext. (Time)

RX

3 rounds for time with a partner (25:00):

50 cal assault bike or row

1:00 synchronized handstand hold

50 GHD hip extensions

– Split up the bike/row and hip extensions; one person working at a time.

SCALED

3 rounds for time with a partner:

40 cal assault bike or row

:40 synchronized pike handstand hold

40 GHD hip extensions

– Split up the bike and hip extensions; one person working at a time.
INTENDED STIMULUS:

A) 18:00-25:00.

B) With built-in rest for partners, this should be a fast workout. Once one partner starts to fatigue, they should transition quickly to stay fresh and hit each round hard.

C) Each round in 6:00-8:00; bikes in 4:00 or less; handstand holds in 2:00 or less; hip extensions in 2:00 or less.

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