Category Archives: Work Out of the Day


5 rds for time (partner) 40 wall Balls 20 Box jumps 10 tire flips
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n memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  "Murph" 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run if you have a 20 lb vest or body armor wear it.
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2000m Row 3 rounds 10 knees to elbow 30 second hand stand hold 10 box jumps 4th OF JULY SCHEDULE - ONLY ONE CLASS AT 9AM
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