Thanksgiving Murph

CrossFit Altius – CrossFit

Warm-up

## :30 Seconds

Jumping Jacks

Quad Stretch

Knuckle Drags

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

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
### “Murph” (Partitioned)

1 Mile Run

20 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### “Murph” (Option B)

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1 Mile Run

1/2 Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run