CrossFit Hero Workout - Thursday 03/25/10

Murph, in honor of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

For time. Partition the pull-ups, pushups and squats as needed.  If you've got a 20lb vest, wear it.  If it's cold or raining, suck it up buttercup.

Warmup & cool down, trainer's choice.

RESULTS:
FYI, it's was almost 50 degree earlier in the day, down to 35 and pouring rain at 3:00pm for my wod, then down to 32 and snow for the rest of the crew. Murph would be proud that we all stuck it out.

Kate "Killer" Rawlings Games Training WOD

Back Squat, 3-3-3-3-3-3
Warmup: her choice
Cool down: 2250M run, that's three of our 750M laps, wearing a 20lb vest. "Drac", she calls it! Have a nice day.