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Monday
28
MAY

Memorial Day Murph & Post WOD Potluck

09:00
12:00
Bear Mountain CrossFit
Event organized by Bear Mountain CrossFit

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Join us for our fourth annual WOD + Potluck. To honor the men and women who have serve(d) our country, we dedicate a Hero work out of the day called "Murph," and have a Potluck BBQ with our community afterwards. Family and friends are welcome to visit, and/or get a work out with our community. This includes the kiddies- they can hang out and cheer you on!

Created in honor of LT Michael P Murphy (SEAL), recipient of the Congressional Medal of Honor, we remember a brother who gave his life for his fellow teammates during Operation Red Wings on June 28, 2005 in the Hindu Kush of Afghanistan.

Here are the workout’s variations. Scale however you need or want:

“Murph”
With a 20lb vest
Rx (straight through):
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Full, Cindy-style:
1 Mile Run
20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
1 Mile Run

Three Quarters:
Big Loop
75 Pull-ups
150 Push-ups
225 Squats
Big Loop

Half, straight through:
800 Run
50 Pull-ups
100 Push-ups
150 Squats
800 Run

Half, straight through:
800 Run
10 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
800 Run