Wod's

Monday 05.25.15

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Happy Birthday Sanjeev Singh!

Announcements:

1. TODAY we will be running one class at 9am ONLY! All other classes have been CANCELLED so come join in with our 5th annual Memorial Day “Murph” WOD!! If you have a weight vest, be sure to bring it in.

  • In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit WOD

“Murph”

FT:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Notes: 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 for full RX.

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Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com