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Monday 29th May

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Warm up
Coaches call
Run 1mile
100 pullups
200 push ups
300 air squats
Run 1mile

or mini muprh
Run 1mile
50 pull ups
100 push ups
150 air squats
run 1mile

(coaches will scaled Reps and movements depending on you skill level Please respect their decision)

Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor’ and is dedicated to him