WOD Thursday September 11th 2014

Main – WOD

In honor of the fallen from 9/11 we will do MURPH (split with a partner) today. This is one of CrossFit’s original “Hero” WODs. Look up the Hero WODs online to learn more about them.
*Wear Red, White, and Blue to your workout today as a gesture of Patriotism and Remembrance.

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Metcon (Time)

PARTNER MURPH (with a partner):
1600 m run (relay style 400m at a time)
Then
100 pullups then
200 pushups then
300 air squats
(Split up between partners 1 partner working at a time) then
1600 m run (relay style 400m at a time)