Mako Athletics – CrossFit

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OPT1: 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

OPT2: Metcon (AMRAP – Rounds and Reps)

Team of 3 MashUp

40 minutes the clock:

6 Rounds of: “DT”

12 DL 165/105 *heavy for guys


6 Push Jerks

6 Rounds of “Tyler”

7 Ring MU’s

21 SDHP @ 115/75


AMRAP in Remaining time

30 box jumps 24/20

20 Push Press 115/75

30 pull-ups

Record ROUNDS + Reps
When your team completes Tyler, you have completed 12 Rounds

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