HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Heat #1- 9:00AM

Recruit (Beginners): 0-6 months of Cross Fitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

B: Metcon (Time)

Heat #2 -9:30AM

Petty Officer (Intermediate): 6-12 months of Cross Fitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

C: 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
Heat #3 -10:00AM

Master Chief (Elite): 1+ years of Cross Fitting or other high intensity workout regimen on a consistent basis.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.