CrossFit WOD, May 28, 2018

WOD for 5.28.18
There will only be classes at 8:30, 9:30 & 10:30 AM today. This workout is about saying thanks to all of the women & men who have given their lives in the line of duty. Pick an option below or if you can’t do any of the movements on the whiteboard, show up and we’ll make up a version of this for you.

Workout Of The Day
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To click Rx ya gotta wear the vest for this one
Metcon (Time)
1/2 Murph
For Time
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Metcon (Time)
"Team Murph"
In teams of 2 complete
4 x 400m Run
20 Rounds of
5 Pull-Ups
10 Push–Ups
15 Air Squats
4 x 400m Run

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