Memorial “Murph” Monday – May 30th, 2011

Mission CrossFit is located at:
24002 Via Fabricante #201
Mission Viejo, Ca 92692
Today we will be doing “Murph” to honor those who have served, and are currently serving, for our country and our freedom.  It is a tough WOD, but nothing near what these men and women go through mentally and physically everyday.  Be sure to take a moment to reflect on those we have lost.  
Strength for the Day: Rest
Workout of the Day: 
Level 1:

For time:
400m Run
25 Ring Rows
50 Push-ups
75 Squats
400m Run
Level 2:

For time:
800m Run
50 Ring Rows
100 Push-ups
150 Squats
800m Run

Level 3:
For time:
1200m Run
75 Pull-ups
150 Push-ups
225 Squats
1200m Run
Level 4: 

For time:
1 mile Run
100 Pull-ups 
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.  Wear a 20 pound vest or body armor if you have it. 

Mission CrossFit in Mission Viejo
Elite Fitness ~ Endurance ~ Weightlifting ~ Weight-loss ~ Nutrition
Serving: Mission Viejo, Lake Forest, Santa Margarita, Las Flores, Ladera Ranch,
Laguna Hills, Aliso Viejo, & Laguna Niguel
(just off the I-5 freeway at Alicia Pkwy ~ 24002 Via Fabricante suite #201)
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