30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Memorial Day Murph

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

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

Bourland (Time)

Buy In: 800m Run w/ Plate Overhead 25/15

-Then-

5 Rounds

12 Thrusters 95/65

12 Box Set Ups w/ Barbell On Back

12 Pull-Ups

12 Hand Release Push-Ups

-Then-

Buy-Out: 800m Run w/ Plates Overhead 50/30

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