Happy Memorial Day everyone & God Bless our beautiful Country!
Max-Effort Lift: 15:00 to find a new 1-3RM Back Squat CHOOSE 1 WOD: WOD A: "MURPH" for time: 1 mile run 100 Pull ups 200 Push Ups 300 Air Squats 1 mile run *Partition the pull ups, push ups, and squats as needed; must start and end with 1 mile run. **If you've got a 20# vest or body armor, wear it! WOD B: 1/2 "MURPH" for time: 1/2 mile run 50 Pull ups 100 Push ups 150 Air Squats 1/2 mile run WOD C: 1/4 "MURPH" for time: 400m run 25 Squats 50 Push ups 75 Air Squats 400m
This WOD is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it.
Today, we honor ALL other Military Men & Women. Today, we THANK YOU! We would like to specifically THANK: Ryan Bradshaw Jeb Waite Caleb Herrick Jon Mendicelli Chuck Chesner Mike McNichol Jim Coon Marty Coon Matt Wheeler Don Garvison Dave Hendrickson To any that we missed on the list, Thank you so much for your service!