Main - CrossFit ONE CLASS ONLY ON MEMORIAL DAY Our 9am class will kick off Hero Week - One full week of Hero WODs in honor of our veterans. View Public Whiteboard: bit.ly/1ppSaLo Warm-up (No Measure) roll out 3-5 mins 10 squats 10 mountain climbers 10 box jumps 10 grasshoppers 10 box jumps/step ups 10 push ups 10 pull ups 30 seconds burnouts WOD 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. This WOD is in memory of Navy Lieutenant Michael Murph Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 after exposing himself to enemy fire to call in reinforcements in an effort to save his fellow Seal team members. He was posthumously awarded the Medal of Honor.
Posted on: Mon, 26 May 2014 01:05:25 +0000
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