CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Metcon

Traditionally Murph has 100 Pull Ups but since the mast vajority of us have not done any Kipping for 8+ weeks it could be a potential safety issue to try to come back to kipping/pull ups as Murph as our first workout back. We will do Murph as it is written later this year after we have been consistently on the pull up bar for a few months again.

Murph 2020 (Time)

For Time:

1 Mile Run

100 Burpees

200 Push Ups

300 Air Squats

1 Mile Run

**You can sub DB Rows for burpees (100 each arm)