Monday – 052614


Story behind Lt. Michael Murphy, and why we are doing his hero WOD on this Memorial Day.  Take 5 minutes and learn about one of the many men and women who have lost their lives serving our country.

[box]I apologize for getting the workout up so late.  We are having two classes tomorrow, one at 9:30 and one at 11.  Brittani, Daniel and I spent all day (and almost night) finishing up the gym.  We were close when we decided to go home so we just decided to go ahead and pretty much finish it.  We wanted to absolutely make sure the new pull-up rig was up in time for Murph.[/box]  

Workout of the Day
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.

Yes, this is one of the toughest hero WODs there is. . .but for good reason.  Watch the video above and you will understand why.  That being said, this is still a CrossFit workout.  There will be scaling, and a time cap of 60 minutes.

Post your scores to the Whiteboard.