05.27.2013 [monday]

Happy Memorial Day everyone & God Bless our beautiful Country!

Max-Effort Lift:  15:00 to find a new 1-3RM Back Squat
CHOOSE 1 WOD:
WOD A: "MURPH" for time:
        1 mile run
        100 Pull ups
        200 Push Ups
        300 Air Squats
        1 mile run 
         *Partition the pull ups, push ups, and squats as needed; must start and end with 1 mile run.
         **If you've got a 20# vest or body armor, wear it!
WOD B:  1/2 "MURPH" for time:
        1/2 mile run
        50 Pull ups
        100 Push ups
        150 Air Squats
        1/2 mile run
WOD C:  1/4 "MURPH" for time:
        400m run
        25 Squats
        50 Push ups
        75 Air Squats
        400m

This WOD is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it.

Today, we honor ALL other Military Men & Women. Today, we THANK YOU! We would like to specifically THANK:  
      Ryan Bradshaw
      Jeb Waite
      Caleb Herrick 
      Jon Mendicelli
      Chuck Chesner
      Mike McNichol
      Jim Coon
      Marty Coon
      Matt Wheeler
      Don Garvison
      Dave Hendrickson
To any that we missed on the list, Thank you so much for your service! 

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