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Wednesday July 22nd (0700)

July 22, 2015

Hero WOD today… Going to be very challenging and a bit time consuming. Scale as needed. Bring lots of water. You’ll need it. Going to start at 0700 sharp. 
Warmup

Shoulder and leg mobility stretches

Kipping pull-up review
WOD

“Murph”

For time: 
1 mile Run

100 Pull-ups

200 Push-ups

300 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.

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