FortMyers CrossFit Thoroughbreds 11/1/2014 Sat. WOD

"MURPH"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Mini Murph:

800m Run

70 Pull Ups

150 Push Ups

200 Squats

800m Run

Micro Murph:

400m Run

40 Pull Ups

80 Push Ups

100 Squats

400m Run

FortMyers CrossFitTB 1/11/2014 Sat. WOD

Partner WOD - each partner completes prescribed number of reps

* each pair holds a 25# or 45# plate for duration of workout (does not need to be overhead), switch the plate on the run as desired

20x Box Jumps

30x Burpees

40x Push Ups

400M Run

60x Line Jumps (over and back = 1x)

70x Squats

800m Run