Memorial Day 5/26 WOD

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

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.