Friday 150522



Memorial Day WOD MurphNext week is Memorial Day which means we will be honoring all of those that have past before us. Memorial Day has grown into an amazing Memorial Day Tribute to a fallen American Hero, LT. Michael Murphy. Hope everyone will make it out to participate in the HERO WOD “MURPH”. We will only have 2 WOD times on Monday, 7a and 9a. 

Dynamic Warm-Up-Mobility
Prepare for..

5 Rounds for time of:
10 Squat Cleans, 95/75, 75/55, 55/35
30-Second L-Sit Hold
10 Squat Cleans, 95/75, 75/55, 55/35
60-Second Hang From Pull-Up Bar
400 Meter Run

Cool Down

Competitors or athletes wanting to improve your Fitness level:
10 Minute EMOM of:
1 Bear BB Complex   185/123 keep adding lbs till fail & reset 



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