BLK LBL Fitness Club – CrossFit®

Metcon (Time)

MURPH DEMARCATION

For Time (with a Partner)

Buy-In: 1,000 meter Row

800 meter Run (together)

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run (together)

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run (together)

Buy-Out: 1,000 meter Row

Wear a Weight Vest (20/14 lb)
45:00 Time Cap.

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.