Monday, 5/16/2016

Our annual Memorial Day Murph tribute workout and cookout will be held Monday, May 30. All are welcome to workout and/or hang out for the party afterward – bring family, friends, co-workers, neighbors, etc. If you want a t-shirt, you will have to register at http://themurphchallenge.com/ but that isn’t required.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Mobility:
Achilles/calves

WOD:
4 Round:
7 Pull-Ups
7 Hang Power Clean
400 meter run

Core/Accessory:
100 Banded Good Mornings

4×25 GHD Sit-Ups

Post your results to the comment section.

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  One thought on “Monday, 5/16/2016

  1. Pete (PM)
    May 18, 2016 at 9:22 pm

    WOD:
    4 rounds: Time 12:30
    -2 pull ups, 5 ring rows, 7 hang power clean 75#, 400m
    -1 pull up, 6 ring rows, 7 hang power clean 75#, 400m
    -7 ring rows, 7 hang power clean 75#, 400m
    -7 ring rows, 7 hang power clean 75#, 400m
    Core:
    100 banded good mornings
    4 x 10 GHD sit ups

    Like

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