Monday-200525 “Memorial Day Murph”

***Reminder- you must sign up to attend class. Today’s signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday3

Warmup: 2 min airbike, then- movement prep with Coach

Wod: “Murph”

-1 Mile Run

-100 Pullups

-200 Pushups

-300 Squats

-1 Mile Run

*60 min cap. If you are not out on the second mile run at 60 minutes on the clock, we will note your reps completed and your workout will be done for the day. Bring your own chalk and container to keep it in. The gym must be cleared out 10 minutes prior to the start of the next class so we can sanitize all equipment and prepare for the next class. We look forward to seeing everyone hit Murph!!!

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)


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