Trini Kwan
May 29, 2021
Mini-Tri Repeats
May 31, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

For Time:

800m Run

50 Pull Ups / Ring Rows

100 Push Ups

150 Air Squats

800m Run


1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

[Couch Stretch](

[Pec Smash](

[Foam Roll Lats](


Crossover Symmetry Warm-up


Banded 7’s

– into –

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

**2. Workout Prep**

1 set


5 Pull-Ups

5 Push-Ups

5 Sit-Ups

5 Air Squats

Daily Whiteboard Prep

Murph Video