Mako Athletics – CrossFit
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
9 HPC
6 Push Jerks
–
6 Rounds of “Tyler”
7 Ring MU’s
21 SDHP @ 115/75
–
“Danny”
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
