"Murph"
800 meter run
100 pull-ups
200 push-ups
300 squats
800 meter run
If you cant run Bike at a fast pace for 4 minutes, do jumping pull-ups when you fatigue.
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Demos & Exercises
About Me
- ConFireCrossfit
- This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.
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