Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
One of the things that I love about CrossFit is the community. There are several "Heroes" WODs. It's cool to know as you're doing them that the person in memorial made it up and it was their favorite WOD. No where else will you find that. Certainly not a commercial gym...
"Yeah, I'm dedicating this next hamstring curl to so and so..." :)
Posts
2 comments:
At 5:45am and already 80 degrees outside, which means it was hotter than that in the garage!
Warm up 3 rounds:
Samson stretch
15 abmat sit-ups
10 OH squats
15 good mornings w/ pvc
WOD:
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
26.08 Happy Friday!!!
Oops! Forgot I did 30 dips in the warm up too! :)
Post a Comment