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Workout Of The Day

December 6th, 2019

Saturday WOD 7-12-19

“Partner Running Cindy”

As a Team of 2 complete as many rounds as possible in 22 Minutes of:

Max Rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”.

When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP.

Swap after every 400m run.

Post total rounds of Cindy completed as a team.

“Murph” is on Saturday the 14th of December.

“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.

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.

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.

Please watch “The Lone Surviver” before the 14th Dec.

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