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LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Tomorrow marks a special day in this country as we celebrate and honor those who gave their lives in defense of our great country. We will be beginning that class on Monday at 10:00am. That will be the only class of the day. Workout can be done as partners or 3 man teams. So, come, bring your friends and family members to this “Memorial” MetCon. Please be there at or around 9:30 am. We will be beginning workout as close to 10:00 am as possible.
Following the workout, we will be gathering as a community with food and fellowship. I will be serving oysters on the half shell as well as pulled pork. Please bring a side dish to accompany these and feed the probably hungry masses. I look forward to seeing you all there as we will celebrate a very important day the way we do.
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Warmup
- PVC Mobility
Passthroughs
Around the Worlds
Overhead Squats
- Inchworms
- Ring Rows
MetCon
Memorial Day Murph
Weight Vest Optional (20/14)
With the exception of the run, reps can be broken up in way.
If partnering or greater than two athlete teams, split all reps as needed. However, runs/walks must be done by all athletes.
For Time
- 1 Mile Run/Walk (3 Building Perimeter Laps)
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run/Walk (3 Building Perimeter Laps)
Score will be total time in MetCon. See you all tomorrow. DOWORK!
Mobility
- Eat