CrossFit Nucleus, CrossFit Nucleus – CrossFit
*5-6 minutes Coaches Choice*
– get joints moving and ready to run/pull/push/squat
300 Air Squats
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)
50 Pull Ups or Jumping Pull Ups
100 Push Ups
150 Air Squats
Spend at LEAST 10 minutes stretching
– 1-2 minutes each Lat
– 1-2 minutes Yoga shoulder opener/chest each side
– 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!!