4th of July WOD 7/4/20 7:30am and 9am-Hero WOD


4th of July WOD 7/4/20 7:30am and 9am-Hero WOD

Choose your Hero:  Murph or Tumilson


8 Rounds

200m Run

11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.



1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Virtual WOD 9am

Virtual Tumilson

8 Rounds

40 Double Unders

11 Burpee Deadlifts (one or 2 db)