lt Michael Murphy

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon

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

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Open Gym

Work on whatever your little heart desires Skills, Olympic lifts, Gymnastic, etc.

MURPH is TOMORROW!!!!!!!!!

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Push Press (5×5)

@ 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 HSPUs

10 Box Jump Overs  24/20

20 Cal Row

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (3×3)

1×5  @ 60%

1×5 @ 70%

3×3 @ 80%

Metcon

Metcon (Time)

100 Alt Lunges

75 push-ups

50 burpees

1 mile Run

Partition it however you want

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Pull (6×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1 Power Snatch

5 Deadlift

9 Cal Bike

135/95 RX+ 155/105

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (4×4)

1×5@60%

2×4@70%

4×4@80%

Metcon

Metcon (Time)

2 rounds

50 DUs

8 PC 135/95 RX+185/125

6 pull-ups RX+ 3 Bar MUs

2 rounds

50 DUs

6 PC 155/105 RX+225/155

6 Pull-ups RX+3 Bar MUs

2 rounds

50 DUs

4 PCs 185/125 RX+245/165

6 Pull-ups RX+ 3 Bar MUS

May 22, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

50 Wallballs (20#/14#)

40 Box Jump Overs (24″/20″)

30 Bar Facing Burpees

20 Power Snatches (135#/95#)

1000m Row

(RX+ : Go back up starting at 20 PS!)

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

5 Rounds

10 Pull-ups

300m Run

5 rounds

20 Push-ups

200m Run

10 rounds

15 Air Squats

100m Run

RX+ with a vest

Skills

time remaining in class work on a skill of your choosing.

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