MEMORIAL DAY MURPH   FOR TIME:   1 MIL E RUN   100 PULLUPS   200 PUSHUPS   300 AIR SQUATS   1 MILE RUN     Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June, 2005 by overwhelming Taliban forces, Murphy valiantly climbed into the open toward higher ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed.    Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with The Best Endurance Coach Ever, Coach Brian Lift 20,000lbs, choose your weight, complete reps 95lbs=53 Reps each, 135=38 Reps, 165=31 Reps, 185=28 Reps, 205=25 Reps 1 Deadlift 1 Power Clean 1 Front Squat 1 Shoulder to OH *Run 400m Every 5 minutesRead more

Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/Read more

WWPF   25 Synchronized Burpee Pullups   400m run Relay   40 Ground 2 OH, 165/113   400m Run Relay   55 Toes 2 Bar (partner hangs)   400m Run Relay   80 DB Walking Lunges, 50/35   400m Run Relay       Memorial Day Murph is this Monday at 10am            Read more

Back Squat 5-5-5   Then   15 Min of:   1000 meter row   Then with remaining time Complete AMRAP of:   30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35   Post Loads and Times to ZEN and Comments:  Read more