Re-Post…
“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… Push Ups On A Box Or Bench… Run… Row… Bike… Ski…
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…
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…
Ryker Was Born On Sept. 27th, 2020…
If Such A Young Child Could Have His Chest Cut Open Twice Already… 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…
I Wrote That Last Year…
This Year… I Had The Honor Of Performing This WOD With Ryker & Danielley… Well… Kinda…
I Can’t Wait To Have This Heart Warrior Perform This WOD Along Side Both Of Us… Along Side All Of You!!!
Sunday Night… I Posted About “Murph” & I Said “Don’t Thank Me”… “I Won’t Thank You”…
That Was A Young Dumb Me…
If Someone… Anyone… Anyway… Says “Thank You”… I Always Say… “Thank You For Your Support”…
For Whatever You Did This WOD For… For Whoever You Did This WOD For…
Just Know Its Means The World To Them… And It Should Mean The World To You…
I Got To Perform This WOD With My Wife… My Son… And All Of You…
And For That… I Thank You…
Until Next Year “Murph”…
Alright… Tuesday…
9 DeadLifts Today… Lots Of Hingin’ & Swingin’ Today… Lots Of Jumping Today… Hopefully… No Burpees!!!
******************************************************
Strength/MetCon…
***DeadLifts… “Single & Controlled” @ 80% of your 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…***
——————————————————————
3 DeadLifts
45 American KettleBell Swings
90 Double Unders (180 Singles…)
3 DeadLifts
30 American KettleBell Swings
60 Double Unders (120 Singles…)
3 DeadLifts
15 American KettleBell Swings
30 Double Unders (90 Singles…) TIME!!!
******************************************************
3…2…1…GO!!!
Mando
5.30.2022 WOD & Scores…
RainCrossStrengthandConditioning 