CrossFit Afterburn – BURN 60

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

Metcon (No Measure)

Option 1 – intermediate volume

1200-800m run

50 pull up

100 push up

200 air squats

Option 2 –

800-600m run

25 pull up

50 push up

100 air squats