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Saturday WOD 30-11-19

November 29th, 2019

Saturday WOD 30-11-19

In Pairs:

30Min AMRAP of:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

RX: Wear a vest 20/14lb

“Murph” will be on the 14th of December 2019 

“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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