CrossFit Ironside – CrossFit

Announcements

Today we honor the men and women who have payed the ultimate sacrifice for the daily freedom and liberty we enjoy! This is a special day and we are doing a special WOD to remember a true American Hero. Come on out, bring a friend, there will be scaling options for all levels!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Partner Murph (Time)

For Time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Partner Up! Divide workload however you like