11/24/2016

Happy Thanksgiving Freedom!

thanksgiving-day-2017

 

WARMUP:
Dynamic into
Mannequin Challenge
- one shot at it..be creative and lets get to it.

METCON (TIME): 
Hero WOD "Murph"
For Time:

- 1-Mile Run
- 100 Pullups
- 200 Pushups
- 300 Air Squats
- 1-Mile Run

- If you have a 20# vest or body armor, wear it.
- Partition reps any way
- High volume is no excuse for sub-standard movement
- Make every rep perfect...all 600 of them

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 
who was killed in Afghanistan June 28th, 2005.



                										
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