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5.26.18 – MURPH 2018

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulders Stretch

15 PVC Pass-Thrus

Hip Flexion Stretch (30 secs – 1min per leg)

KB Ankle Dorsiflexion Stretch (1 min/ankle)

Stretch Calves (30 sec)

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

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