05/25/2020

CrossFit Dark Side – Home WOD

1: 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
Pull-Ups, Push-Ups, and Squats may be partitioned as needed. Most common partitioning is 20 rounds of 5 pull ups, 10 push ups, and 20 squats.

If unable to run you may substitute 1 mile run with 500 jumping jacks.

Below are dumbbell/kettlebell or completely body weight variations but feel free to get creative.

Be safe, have fun, and remember why we’re performing this workout!

2: Metcon (Time)

Dumbbell/Kettlebell Variation

1 Mile Run

100 Bent Over Rows (200 if using only 1 DB/KB)

200 Push-Ups

300 Squats

1 Mile Run

3: Metcon (Time)

Body Weight Variation

1 Mile Run

200 Push-Ups

300 Squats

400 Sit-Ups

1 Mile Run