Happy Memorial Day from SinCity CrossFit! Come down and show your support and honor all those that gave their life fighting for our country!
“Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty” -JFK
Today’s workout times for wod and basics are 9am, 10am, 11am, 430pm, and 530pm!
Work Out of the Day
For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a fast murph time and you have a twenty pound vest or body armor, bring it and wear it.
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”. Click here to learn more about MurphAlso check out the documentaryMurph: The Protector
Basics
Team Murph
In teams of 2, for time:
1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Both athletes must run together. They share the reps, with one athlete working while the other rests. They may break up and partition the reps in any way.