Don’t think to your self, "I can’t do that" or "it looks to hard"; focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom.
Honour these Hero’s with your best effort.
Murph
We are doing this to rise money for Help for hero's
Those participating will be donating money & anyone who is not getting involved can also donate! So dig deep and support the participants & the charity.
There will also be the opportunity to donate to Joe "Mangle"
Spencer to support him with his quest to excel as a participant in the GB Triathlon team
We are holding two sessions:
10am & 2.02pm
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favourites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honour of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
If you want to Partition the pull-ups, push-ups, and squats as needed, then do it! However, start and finish with a mile run. If you’ve got a weighted vest or body armour, wear it.
Sunday 14th April 2013
WITTMAN
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
WITTMAN
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
WITTMAN
7 Rounds for time
15 x Kettlebell Swing (24kg men 16kg women)
15 x Power clean (42.5kg men 27.5kg women)
15x Box Jumps (24")
Our first Hero WOD:DT
DT is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
DT
Five rounds for time
12 x Deadlift
9 x Hang Power Clean
6 x Push Jerk
Click below to share this with a friend
http://www.mi-gym.com/refer-a-friend.html
For more about hero workouts:
http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf
http://www.mi-gym.com/index.html
We support US, so can we have some UK heroes?
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