9:00 am SHARP!!!
Today and Monday we will be doing our Memorial Day Murph and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices.
Today we’re doing a Hero WOD named “Murph”, which the story can be found here : Fallen But Not Forgotten (http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf )
This is a LONG workout, but we can also modify it’s length for all fitness levels.
“Murph”
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan
1-mile run
100 pull-ups
200 push-ups
300 air squat
1-mile run
