CrossFit Nucleus, CrossFit Nucleus – CrossFit
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(1)Spider Man Lunge w/Twists
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
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
Spend at least half the time it takes you to do Murph Stretching the muscles you just used, TRUST me you will be HAPPY you did!!!
If it takes an hour, stretch for 30 minutes!
Drink some Protein, lots of water, and eat all the good food today!!! Lean meats, VEGGIES, FRUIT!!