“Memorial Day MURPH”

Hunters Creek CrossFit – CrossFitView Public WhiteboardMurph (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...

Sun

Hunters Creek CrossFit – BURNView Public WhiteboardMetcon (No Measure)1 ROUND 5:00 STATIONS 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION 3 AMRAP 10 DB Hang Power Clean 15 Hollow Rocks...

Sun

Hunters Creek CrossFit – StrengthConView Public WhiteboardMetcon (Time)STRENGTH 3 SETS 10/10 Split Squats* -Rest 1:00 b/t sets- *DBs or KB’s held at sides. WORKOUT FOR TIME 100/75 Cal Bike 100/75 Cal Row Every 2:00 including 0:00… 50 Double Unders...

SUN

Hunters Creek CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)EVERY 11:00 X 3 SETS 250m Row 40 Double Unders 30/20 Cal Bike 40 Sit-ups 30/20 Cal Bike 40 Double Unders 250m RowCool DownPRE-MURPH ROLLOUT Spend 8:00 Rolling Lats, Quads, and Inside of...

sat

Hunters Creek CrossFit – CrossFitView Public WhiteboardMetcon (Time)PARTNER WORKOUT TEAMS OF 2… 2 ROUNDS FOR TIME 80 Russian Kettlebell Swing (53,35)(70,53)| 40 Deadlift (245,175)|(205,145) 80 Burpee Over Bar 400m Run With Kettlebell* *Partner 1 works...