CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Chest Opener
+ Couch Stretch
Metcon
2 Options
Option 1: “Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
OR
Option 2:
Strength – 3 Super Sets
(8/8) 1-leg DB RDL
(8/8) 1-Arm DB Row
(15) GHD Sit-Ups
THEN
Conditioning – 16′ AMRAP
600m Run
20 Alternating DB Snatches 50/35lbs
15 HSPUs/Pike/DB Push Press
10 Alternating Pistols/Step 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