400m row or run
50 Jumping Jacks
25 back ext.
25 sit ups
15 Pass throughs
5 Box jumps
5 Burpees
5 Hollow Rocks
Mobility
Work on anything that needs it before the WOD. This could take a while.
WOD
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
If you have a weight vest, wear it.
Pull ups, push ups, and squats may be divided as needed.
This one isn't about your time. It's about honoring those that died in service to our country.
If you want to read more about Michael Murphy and his SEAL team, check out the book "Lone Survivor," by Marcus Luttrell. Marcus was the one member of the team that survived Operation Redwing.
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