“FLEX ON ‘EM!!!”
I’M BACK!!!
And What A Way To “ComeBack”?!?!
“Murph”…
You’re Gonna See It Every Memorial Day…
Yes… Record Your Time… Remember How You Performed The WOD…
Vest… No Vest…
“Real” Pull Ups… Banded Pull Ups… Jumping Pull Ups… Ring Rows…
Push Ups On Your Toes… Push Ups On Your Knees…
Run… Row… Bike…
But Always Remember WHY You Performed This WOD…
Always Remember WHO You Performed This WOD For…
I Served In The United States Marine Corps From 2002-2006…
AirCraft Rescue FireFighter… 2 Combat Tours To Iraq… Rest Of The Time Was Spent In A Lovely Place Called 29 Palms…
Did A Lot… Seen A Lot… Lived Through A Lot…
I 1st Perform “Murph” In 2009… Since 2009-2020… I’ve Always Performed This WOD With My Brothers & Sisters In My Head… In My Heart…
This Year… They Were Still There… But… I Also Had Someone Else In My Head… In My Heart… On My Back…
If Such A Young Child Could Have His Chest Cut Open Twice Already… Ryker Was Born On Sept. 27th, 2020… Then I Could Get Through 2 Miles Of Running… Bloody Hands From The Pull Ups… Burning Shoulders/Triceps From The Push Ups… And The Legs… Oh The Legs…
That’s A Cake Walk!!!
For Whatever You Did This For… For Whoever You Did This For…
I Thank You…
Until Next Year “Murph”…
Alright… Tuesday…
Lots Of DeadLifts Today… Lots Of Hingin’ Today… Lots Of Jumping Today…
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Strength…
DeadLifts… Any Style You Want…
Every Min On the Min…
5 @ 65%…
4 @ 70%…
3 @ 75%…
2 @ 80%…
1 @ 85%…
10 Mins To Establish 1 Rep Max!!!
For Your 1 Rep Max… It Must Be “Single & Controlled”!!! DON’T DROP THE BARBELL!!!
MetCon…
***DeadLifts… 50% of Today’s 1 Rep Max…***
***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***
***Double Unders… Rx’d: M&F… MOD: Tripled Singles With A Burpee Progression Penalty…***
——————————————————————
21 DeadLifts
42 American KettleBell Swings
63 Double Unders (189 Singles…)
15 DeadLifts
30 American KettleBell Swings
45 Double Unders (135 Singles…)
9 DeadLifts
18 American KettleBell Swings
27 Double Unders (81 Singles…)
5 DeadLifts
10 American KettleBell Swings
15 Double Unders (45 Singles…)… TIME!!!
******************************************************
3…2…1…GO!!!
Mando
Memorial Day “Murph” Scores Will Be Posted Tomorrow… But Here Are All Our RainCross Athletes Who ThrewDown!!!
RainCrossStrengthandConditioning 