Friday 11-25-11

Hope everyone had a great Thanksgiving! I ate way too much and I know if you all ate anything like me, portion control and balance went right out the window. I’ve got just the WOD to work off all those built up calories from Wednesday night and “Turkey Day”. 

One WOD today at 10 a.m.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was originally named “Body Armor”. Now it is 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 what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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