CrossFit Firebase Orlando

Murph

Wendler. Back or Front Squat.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1RM
1 or more @ 95% of 1 RM

WOD.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For Time.

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

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