Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

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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 (Time)

Murph Scaling Option 1

1 mile run

50 pull-ups

100 push-ups

150 air squats

1 mile run

Metcon (Time)

Murph Scaling Option 2

For Time

800 meter run

100 ring rows

150 box push-ups

200 air squats

800 meter run

Metcon (Time)

Murph Scaling Option 3

For Time

400 meter run/500 meter row

50 ring rows

75 box push-ups

100 air squats

400 meter run/500 meter row

Metcon (AMRAP – Rounds and Reps)

Partner Murph

30 Minute AMRAP

400 meter run

5 pull-ups

10 push-ups

15 air squats

While P1 runs, P2 completes as many rounds of Cindy as possible, then switch off the 400 meter run. Athletes can pick up where working athlete leaves off when returning from 400 meter run

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