HERO WOD “MURPH”

170px-Michael_P._Murphy

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NAVY LT MICHAEL “MURPH” MURPHY

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His Heroic Story… (click)

WOD:

With a 20lb Weighted Vest (Optional)

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

**This is an outdoor event, so please ensure that you dress appropriately for the weather.**

Here is a list of optional  items that will be useful during and pre/post WOD:

  • Sunscreen & Bug Spray
  • Running Shoes
  • Hand Protection (Gloves, Hand Wraps, Tape, etc.) for Pull-ups…. This article is a bit lengthy, but worth a gander. Your hands will thank you!
  • Knee, Ankle, or Elbow Braces/Sleeves if Needed
  • Towel
  • Large Waterbottle
  • Official Murph 2013 Shirt or HWTC Shirt/Tank for Group Photo… HWTC open stock shirts will also be available for purchase throughout the event. 

Timed heats will begin @ 1000 and will run until 1300. If WODing is not on your agenda for the day, the BBQ will begin @ 1100.  Don’t forget to bring a side dish and a smile. 🙂

Hope you are all having a great weekend and look forward to seeing everyone on Monday!!

 

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