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WOD – 1/7/12

“Murph”

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

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

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.

Post time to comments.

WOD 1-5-12

Three Rounds for time of:

50 – Mountain Climbers (1 = both legs)

40 – Squats

30 – Double Unders

20 – KB Swings 53#

10 – Pullups

Post Times to comments.

Also, we will be doing a little running outside, so dress accordingly.