Happy Memorial Day!

CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

WOD

Home Murph

For time:

1 mile run

100 towel rows

200 push-ups

300 squats

1 mile run

Half-Murph

For time:

800m run

50 towel rows

100 push-ups

150 squats

800m run

If you have access to a pull-up bar, and have been doing pull-ups regularly, you can do pull-ups in place of rows. Modify push-ups as needed on knees or elevated.

For unpartitioned Murph, break up the middle portion of rows / push-ups / squats however you like.