“Be willing to get rid of the life we’ve planned, to have the life that is waiting for YOU” :Week 4 Day 1
1. Warm Up:2 Sets: 12 KB Front Rack Lunges 12 KB Front sq In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. "Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day." Going into the gym and getting beat down by a workout is supposed to make people feel like they paid respect to fallen soldiers and service men and women. I think we honor our bodies and one another much more when we train HARD but do so in a thoughtful way that doesn't leave us burnt and broken. I would love to see, LESS workouts that just crush people for the sake of crushing, towards a HARD workout that makes you feel accomplished, challenged, and ready to take on the rest of your life and serve others in the process.
3. Metcon: Murph For time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *With weight vest (20/14 lbs.)