Thursday 07.04.13

'Merica

HAPPY INDEPENDENCE DAY!

We are open for open gym today 8 AM to 12 PM.

Start the WOD when you like; like when you start.

WOD

"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. 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.