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28 May 2012 – Memorial Day Hours – OPEN GYM – 9:00 a.m. to 12:00 p.m. ONLY

10
May

28 May 2012 – Memorial Day Hours – OPEN GYM – 9:00 a.m. to 12:00 p.m. ONLY

On Memorial Day, 28 May 2012, we will have OPEN GYM from 9 a.m. to 12:00 p.m. The remainder of the day we will be CLOSED so come in and get a WOD/Strength/Skill from 9:00 a.m. to 12:00 p.m. Note that in honor of Memorial Day, we will be doing “Murph” as a WOD. OPEN GYM is for AllSport CrossFit Members only. Please bring a weightvest if you have one.

“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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