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    MONDAY5:45 - 9:00am
    6:30 - 7:30pm

    TUESDAYAvailable for
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    WEDNESDAY5:45 - 9:00am
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OUR BLOG

Mon.5.30.16

By CoachBo | In WOD | on May 29, 2016

Happy Memorial Day! Today we are honoring Lt. Michael Murphy for sacrificing his life in order to save his team.

We will begin and finish our workout at Shelly’s house at 10am. Text me for her address if you still need it.

Bring a food item to share, your swimsuit and towel, and a whole lot of grit…let’s do our best “Murph” yet!

We’ll start heats of 5 every 10 minutes.

Warmup: ROM, dynamic stretches, 50m each; butt kicks, high knees, burpee broad jumps

WOD: “Murph”

with a 20# vest

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Cooldown: Stretch a lot. Hydrate and jump in the pool.

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