Monday, May 25th


CrossFit Vae Victis – CrossFit

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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
RX Options:

*No Partition – Straight Through

*Cindy Style – 20 x 5, 10, 15

*Double Cindy – 10 x 10, 20, 30

*33 x 3, 6, 9 + 1,2,3

Scaling Options:

*Scale Runs to 800-1200m (8-10 Minutes)

*Cut Reps In Half – 50,100,150

*Cut Reps 1/4 – 25, 50, 75

Partner Option:

*Both partners run together

*Split reps evenly completing straight through or alternating rounds of one of the options above

Posted in Workout of the Day.