IRIDIUM CrossFit – CrossFit

35:00-50:00
Consistent movement and pace throughout the entire workout.
Keep the runs to less than 10:00 each.
Partition the gymnastic into smaller and manageable sets that allow for unbroken reps.
Consider a vest only if you have performed “Murph” in the past or have been training regularly in a vest. Still must complete vested within class time constraints.

Warm-up

On a 3:00 clock:

200-m run

:05-:10 jumping jacks

5 knee push-ups

:05-:10 jumping jacks

10 air squats

:05-:10 jumping jacks

5 push-ups

:05-:10 jumping jacks

10 air squats

Gymnastics

1 set:

5 ring rows or 2-5 strict pull-ups

5 kip swings

3-5 kipping pull-ups

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
INT 50 PUs 100 Push-Ups 150 Air Squats

MOD 800m 50 Ring Rows 100 Knee Push-Ups 150 Air Squats 1 mile run

Cool Down

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)