WORKOUT OF THE DAY

WORKOUT OF THE DAY

Happy Memorial Day!

Monday 5.27.19

9am class will be the only class today!

We will be collecting donations for “The National Coalition for Homeless Veterans”. Skyline CrossFit will also donate all profits from Drop-ins, T-shirts, and Supplements to the NCHV.


No matter how much it hurts, how dark it gets, or how hard you fall...you are never out of the fight.
— Marcus Luttrell

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


WORKOUT OF THE DAY

“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Intermediate:

"Half Murph"

For time:

1 Mile Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Fitter Faster:

800m Run

then,

8 Rounds

5 Jumping Pull Ups

10 Knee Push Ups

15 Squat to Ball or Box

then,

400m Run