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Monday, May 28, 2017 – Memorial Day “Murph”

2017 May 28
by bk

Today’s Schedule:

9am – Group Class (only group class of the day, all other classes are cancelled).  In honor of all of the fallen, today’s WOD goes out to Lt. Michael P. Murphy, the United States, the Navy Seals, and all other Armed Forces.  There will be an option to modify the workout or do the workout as a team. 

Murph was a Navy Seal who made the ultimate sacrifice for his country in Afghanistan. Lt. Michael Murphy was awarded the Congressional Medal Of Honor for his actions. Read more on Lt. Michael P. Murphy HERE.

“Murph”

For time:
Run 1 mile
100 pullups
200 pushups
300 air squats
Run 1 mile

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. Optional: wear a 20lb vest.

“Broken Red Wing” (modified option)

For time:
Run 800m
100 jumping pullups
50 pushups
200 air squats
Run 800m

Compare to 5/30/16

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CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Julian permalink
    May 29, 2017

    47:40 (BW)

  2. May 29, 2017

    Partner “Murph” with my man Jason

    28:01

    CrossFit Integrity, Charleston, SC

  3. Rueben permalink
    May 30, 2017

    Partner Murph w/ Justin . . . 3rd Annual
    27:11 Rx BW
    Good work there buddy!

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