CrossFit Hakkapeliitta – CrossFit

Rx: 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

Fit: Half Murph (Time)

800m Run

50 Pullups

100 Pushups

150 Squats

800m Run

Running Warm Up (No Measure)


Leg swings (10 right leg front to back, left, right side, left side)

Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.


Side high knee karaoke drill (10m on each side)

Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)

Walking while pulling knee to chest (while standing tall)

Walking pulling inner ankle up to chest (“Figure 4″)

DRILLS (1x 10m w/ 10m walk between efforts)

Walking lunges with pelvic tilt (hip flexor stretch)

Walking lunges with torso twist towards side of extended knee

Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)

Toe touches: Marching opposite hand to toe touches

High knees

Butt kicks (knee pointed to ground)

Straight legs (prime time)

Fast stutter steps with quick arms while driving elbows down & back

Crouching side step shuffle (out 20m & back 20m)

Side step jumping jacks with arms moving overhead (out 20m & back 20m)

Shoulder Warm Up Complex 1 (No Measure)

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