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Memorial Day Hero WOD’s

May 25, 2009

Today’s WOD was MURPH and if you have recently completed this WOD, then do Daniel to pay tribute to our fallen soldiers.

MURPH

Lt Michael Murphy

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(Note: You can partition the pull-ups, push-ups, and squats as needed ie 10 rounds of 10-20-30 or 20 rounds of 5-10-15. Start and finish with a mile run.)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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2 Comments leave one →
  1. Paul permalink
    May 25, 2009 5:17 pm

    47 min flat (Rx)

  2. David Ray permalink
    May 25, 2009 10:47 pm

    49:40 (Rx)

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