21 Guns CrossFit

Active “Murph” Recovery 

Today, we HONOR  Lt. Michael P. Murphy  “Murph” For Time:  Run 1 Mile   100 Pull-ups   200 Push-ups   300 Squats   Run 1 Mile In memory of N...

Pre- “Murph” WOD 2,000m ROW Movement Prep & Strategy Discussion  Operation Red Wings Timeline: June 27 – July 2, 2005 Late June 2005:  P...

400m Warmup 5 Rounds of:   200m Sprint   200m Walk

On an 18min Clock:  9-15-21 reps for time of:   Pull-ups   Thrusters (95/65) In the remaining time: Build to a HEAVY Thruster