Seaward CrossFit – CrossFit

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


Scaling options:

1. Complete all reps without vest

2. Replace pull-ups with ring rows

Push up to box or on knees

Squat to box

3. Reduce reps as needed

Cut everything in half (or less)


Run 400-800m

10-20 rounds of:

5 ring rows

10 push ups from knees

15 air squats

Run 400-800m

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