Tuesday 25th November 2014 - Hero WOD "Murph"

1 Mile Run

100 x Pullups

200 x Pressups

300 x Air Squats

1 Mile Run

(the pullups, pressups and Air squats can be partitioned however you like, for

example, you could do 10 x pullups, 20 x pressups, 30 x squats for 10 rounds.

The WOD starts with a 1 mile run and finishes with a 1 mile)

** lots of scales available **

*Hero WOD "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est



CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.