CrossFit Empire South – CrossFit
Metcon
Today’s morning classes (5:45am, 9:15am, and Noon) will do the following metcon.
Come join the CFES Community tonight at 5pm for Murph and start your Memorial Day Weekend honoring the sacrifice of Lt. Michael Murphy. We will gather at the gym at 5pm, warm-up on your own. We will start the workout at 5:30pm.
EMOM 21: Every 3:00: Assault Bike or Run or Burpees (Time)
RX
EMOM 21:
Every 3:00 for 7 rounds:
21/16 cal assault bike
or
400-m run
or
25 burpees
SCALED
EMOM 21:
Every 3:00 for 7 rounds:
18/12cal assault bike
or
300-m run
or
20burpees
– Score is actual time worked
Benchmark Metcon
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
CrossFit Empire South 