Monday, May 28, 2018 ~ Happy Memorial Day!

Saturday, May 26, 2018
May 25, 2018
Tuesday, May 29, 2018
May 28, 2018

Monday, May 28, 2018 ~ Happy Memorial Day!

Navy SEAL (Sea, Air, and Land) Lt. Michael P. Murphy, 29, from Patchogue, NY was killed by enemy forces during a reconnaissance mission, Operation Redwing, on June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. 

To learn more about Michael Murphy click here:  Lt. Michael Murphy/The Murph Challenge

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Pre-WOD:
Run 400 Meters
30 dynamic calf stretches:

5 Each:
Pull-ups
Push-ups
Squats
10 Dynamic Supine Scorpion
“Y” stretch

Post-WOD:
3-Way Shoulder, Calf on a kettlebell, Death Stretch, Foam Roll

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“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

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.

Athletes may scale the volume, or share the work with a partner or group of 3.  

The point is to celebrate and honor our fallen heroes together on Memorial Day! 

Come Pay Respect to all of our Military and remember a great Hero!!

 

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