Murph Strong Cycle Week 4

Warm-up

3 Rounds
100 Meter Run
10 Air Squats
7 Burpees

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9AM EnduranceSGX

O-Course IV (AMRAP – Rounds and Reps)

40 Minute AMRAP
Sandbag Shoulder Carry 200 Meters
Balance Obstacle 50′
Traverse 50′
Run 200 Meters

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10AM / 11AM CrossFit

Gallant (Time)

For Time:
Run 1 Mile with a 20# Medicine Ball
60 Burpee Pull-ups
Run 800m with a 20# Medicine Ball
30 Burpee Pull-ups
Run 400m with a 20# Medicine Ball
15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012To learn more about Gallant click here