CrossFit Covalence – CrossFit

Warm Up

For Quality

400m Run

then

2 Rounds

10 Kip Swings / Pull Ups

10-15 Push-ups

15-20 Air Squats

w/o vest

Get Fit

15 – Finish

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
-Partition anyway, and of course break out the weight vest if you want to give the full effort.

This is one of the most iconic workouts we complete in a given year, so make sure you’re prepared to show up and give it your all.

Lastly, don’t you dare shorten ROM on any movement, today is not the day to do half reps.

Modify if you have to, but make a plan before you start.