programs gym photos nutrition videos

Gotta Try it!! - #6 in our Super 7 is….

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. If Murph is too daunting a task for you, we bring you: "Smurf" 800m Run 50 Pull-ups 100 Pushups 150 Squats 800m Run And for heaven's sake please post your best Murph times on the Crossfit Leaderboard. image