Run Training:

4 mile run

Conditioning Training:

5 rounds of 30/30 (work/rest) of:

KB swings (35 F/53 M) Over head swings

mountain climbers

KB C & P (35/53)

jump rope

KB snatches (35/53)

battling ropes

Tomorrow is the 5 year anniversary of the battle that killed 11 Navy Seals and 8 Army Night Stalkers in the Kunar Province of Afghanistan. Several of Crossfit's best "Hero" WOD's came out of this heroic battle, the JT, Micheal, and the Murph. Tomorrow we will be conducting the "Murph" is his honor. Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor for his actions on that day. Navy Seals, Petty Officer 1st Class Jeff Taylor (JT) and Lt. Michael McGreevey (Micheal) were posthumously awarded Bronze Stars for Valor and Purple Hearts. The Murph is long and hard and should be conducted with a 20lb weight vest if you are up for the challenge. When you feel like you're going to keel over on the second mile run after 300 squats, think of these heroes and what they did to defend you're country and the ultimate sacrifices they made! Use this to drive you through and complete the mission!! More information about these men can be found on line and in the May 2010 issue of the Crossfit Journal.

"Murph" (for time)

1 mile run

100 pullups

200 pushups

300 squats

1 mile run