Thursday, September 29, 2011

WoD 110930 " Murph "

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 Murph
1 mile run
100 pull ups 
200 Push-ups 
300 Squats 
1 mile run 
Partition pull-ups, push-ups, and squats however you choose

This is a rough long WoD Be sure to show up on time as we will be starting 7-10 minutes into the work out. So if you want extra time to warm up then come early. Read the story below so you understand why we do Hero WoD's


Again be on time or better yet a little early so that you can get instructions on Scaling, and get your stations set up.

Just like all our Hero Wods there will be a time cap (40ish minutes in this case) and you will be encouraged to complete it as close to RX'd as possible.

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