WOD – July 4, 2013

Happy 4th of July!!!

What better way to kick it off than to push yourself to the limit with your fellow crossfitters!

There will be metcon and wod today at 9am and 10am!!!

Work Out of the Day

“Brenton-Murph”

For time:

5 rounds of –

100′ bear crawl

100′ broad jump

Then,

100 pullups

200 pushups

300 air squats

Then,

5 rounds of –

100′ bear crawl

100′ broad jump

Post total time to beyond the whiteboard.  Complete 3 Burpees after every 5 broad jumps.  Pullups, pushups, and squats may be partitioned in any order.

This workout is a combination of two CrossFit hero workouts in honor of the men below.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Murph

In memory of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
HeroTimothyBrenton (1)

Metcon Workout

“Team Brenton Murph”

In teams of 2 for time:

5 rounds of –

100′ bear crawl

100′ broad jump

Then,

100 pullups

200 pushups

300 air squats

Then,

5 rounds of –

100′ bear crawl

100′ broad jump

Post total time to beyond the whiteboard.  Complete 3 Burpees after every 5 broad jumps.  Both athletes complete the 5 rounds together.  Pullups, pushups, and squats will be done as 20 rounds of: 5 pullups, 10 pushups, and 15 squats. One athlete works while the other rest and athletes must switch every movement.

 

1 reply
  1. AJ
    AJ says:

    Holy crap! As far as I’m concerned, WOD stands for “Wrecked Old Dude”! That workout was ugly. Happy 4th everyone!

    Reply

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