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Every year at PSKC we honor and celebrate the fallen on Memorial Day by doing the Murph workout, named in honor US Navy SEAL Michael Murphy 1 Mile Run 100 x Pullups 200 x Pushups 300 x Air Squats 1 Mile Run *wearing body armor if available This year’s Murph...

PSKC CrossFit - CrossFitMetcon (Time)100 Double Unders
 50 Toes to Bar
 100 ft OVH Lunge Walk (45/35) 50 Toes to Bar
 100 Double Unders
 ---mod 1 (200 singles) (knee-raises) (35/25) ---mod 2 (100 singles)(sit-ups)(25/15)...

PSKC CrossFit - CrossFitMetconMetcon (Time)Partner Up: You Go/I Go 10-1 Burpees *Repeat the set of 10 twice to achieve 65 total burpees. **After each rung of the ladder perform a levee suicide. Here's how it works. Athlete A starts at York Park and sprints to top of Levee, does...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)3 x 10 Burpees NFTMetconMetcon (5 Rounds for reps)20w / 10r x 8 ** Stay at the same station for 8 Rounds; Rest 1 minute between movements. •Ring Rows •Jump Rope •Overhead Swings •Burpees •Lunges...

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