Friday WOD 

Friday052915
5 rounds for time:

12 deadlift 135/95

9 hang power clean 135/95 

6 push jerk 135/95

  

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Monday’s WOD 

Monday CrossFit 620 will participate in one of the most widely held CrossFit traditions. 

Memorial Day MURPH. 
Our annual Murph WOD is a great way to see how far you’ve come in the last year. It’s a chance to push yourself further than you ever though possible, with our awesome community backing you the entire way. 

We will be offering scaled down versions for beginners. 
“Murph”

For time:

1 mile run

100 pull-ups

200 push-ups

300 air squats 

1 mile run
*The pull-ups, push-ups, and air squats can be partitioned any way you like. However the workout must begin and end with a 1 mile run.  

 

Memorial Day schedule

We will not be having open gym this Saturday because of the holiday weekend. Monday we will be having two class times (9am and 3pm) for the annual “Murph” WOD. 
Michael P. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.
 Lt. Michael Murhpy was awarded the MOH on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War.
Courtesy navyseals.com