Lt. Michael Murphy
Doors OPEN at 6:00 am, First Heat Starts at 6:30 am, Second Heat Starts at 7:45 am and the Third Heat Starts at 9:00 am. Breaksfast will be ready around 8:15. We ask that you put some money in the HERO WOD JAR as a sign of your appreciation for the day and the meal. That money will be donated to an organization that supports veterans.
WARM-UP:
Do a little biking or jog a 400.
Dynamic Stretch.
Watch the short video on Lt. Michael Murphy, listen to God Bless the USA and the National Anthem.
WOD: MURPH
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squat
Run 1 mile
Men wear a 20# vest / Women wear a 14 # vest
Partition the pull-ups, push-ups, and air squats as you wish.
Icing:
Put a little money in the HERO WOD JAR to show your appreciation for the Day and the MEAL. Enjoy the post workout meal, take a dive into the Ice Bath and spend a little time in the Sauna. Have a great Memorial Day weekend and remember the many men and women who have payed the ultimate price so that we can enjoy our freedoms.