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WoD for December 21, 2012

Day 90 of the 100-Day Burpee Challenge

No Warm-up today. The mile run should provide you with a decent feeling.

Group: N/A

WoD: HERO WoD “Murph” for time (55’ Cap)
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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


Coach’s Tip: We will start this WoD right at the beginning of class so get there early if you want to do any other warm-up or simply to start on time! The 1 mile run is from our front double doors down to the gun range parking lot and back. You’ll have to run through the little cul-de-sac area and touch the curb where the pavement ends. As to the gymnastics inside, feel free to break it up as you see fit. A common strategy is to do 20 “Cindy” rounds (5 Pull-ups, 10 Push-ups, 15 Air Squats) and then get back out on the road for your final mile run. Will scale as necessary for you guys that have just joined. There is a 55 minute cap on the workout today. You can finish, but your score will be what you get done in 55 minutes if you haven’t finished already.

If you have a 20# vest, wear it for the workout. If you want to do it “Hard Style”, finish the pull-ups before moving on to the push-ups, and do the air squats last before your last mile run.

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