WOD – October 18, 2013

Today’s workout is a benchmark Crossfit Hero workout. It’s going to be performed by ALL Sincity Crossfit athletes at all 3 locations tomorrow.   Make sure and log in your times to beyond the whiteboard to see where you stand!

Work Out of the Day

“Murph”                     murph

For time:

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Post time to beyond the whiteboard.

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

Basics

5 rounds for time of:

400m run

15 wallballs, 20/14lbs

15 kb swings, 53/35lbs

Post time to beyond the whiteboard. 

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