CrossFit Sierra Nevada – CrossFit

16 Minute AMRAP (AMRAP – Rounds and Reps)

400M Run or 500M Row

25 Double Under

25 KB Swings

25 Burpee

25 GHBE

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