CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*5-6 minutes Coaches Choice*

– get joints moving and ready to run/pull/push/squat


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

Murph Scaled (Time)

800m Run

50 Pull Ups or Jumping Pull Ups

100 Push Ups

150 Air Squats

800m Run

Cool Down/Stretch

Spend at LEAST 10 minutes stretching

– 1-2 minutes each Lat

– 1-2 minutes Yoga shoulder opener/chest each side

– Calf/Achilles

– Couch Stretch 2 minutes at least

AND anything else!!

ENJOY the WEEKEND and we will see everyone back in the gym Tuesday!!!

Closed Saturday AND Monday!!