Daily Archives: December 31, 2010


At CrossFit Oakland “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. — (Santa Monica Police Department use Murph as their fitness […]

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