Squats

WOD (5-23-14)

“Murph”

1 Mile Run

100 – Pull-ups

200 – Push-ups

300 – Air Squats

1 Mile Run

*while wearing a 20# vest*

This WOD is done on in honor of Navy Seal and Medal of Honor recipient Lt. Michael Murphy.  Lt. Murphy gave the ultimate sacrifice to save the men on his team!!!  Click the picture below to read his official Medal of Honor citation.

Lt. Michael Murphy CMH citation

WOD (4-3-14)

40 yard weighted run (50# / 25#)

75 – Push-ups

40 yard weighted run (50# / 25#)

75 – Sit-ups

40 yard weighted run (50# / 25#)

25 – G2S Squats (50# / 25#)

40 yard weighted run (50# / 25#)

50 – Push-ups

40 yard weighted run (50# / 25#)

50 – Sit-ups

40 yard weighted run (50# / 25#)

20 – G2S Squats (50# / 25#)

40 yard weighted run (50# / 25#)

25 – Push-ups

40 yard weighted run (50# / 25#)

25 – Sit-ups

40 yard weighted run (50# / 25#)

15 – G2S Squats (50# / 25#)