THE MURPH CHALLENGE

CrossFit 234 – CrossFitMetconMurph (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...

Teamwork!

CrossFit 234 – CrossFitMetconOne Ton Stone (Time)In teams of 3-4 Buy In: 1 Atlas Stone Clean and Set @4’ height each (135#/95#) Then: Perform Cleans (Power or Squat) until each athlete has reached a total of 1 Ton lifted Then: 2 Atlas Stone Clean and Set @4’...

Friday Fight!

CrossFit 234 – CrossFitMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restM/S: Wallballs (14#-9’) SDLHP (55#)...

Thursday!

CrossFit 234 – CrossFitSkill WorkRowing Technique *Take up to 15:00 to work on proper rowing techniques. Understand the mechanics, positional terminology, and aspects of damper settings.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10:00 10 Power...

Wednesday!

CrossFit 234 – CrossFitMetconPush-Up Program (AMRAP – Reps)MetconMetcon (Time)Run 1 mile 100 Double Unders (S: 200 Singles) 50 Burpees*25:00 Time Cap*BulletproofingCalve Stretch x4x:20 each side Two-handed Landmine Sit-ups 4×10