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Run. Pull-up. Push-up. Squat. Run.

It’s called “Murph” and it’s a Memorial Day tradition. Join CrossFitters all over the world, and give everything you have in remembrance of LT. Michael P. Murphy, and soldiers like him who made the ultimate sacrifice.

Click here to learn more and donate to The LT. Michael P. Murphy Memorial Scholarship Foundation, then show up at Practice CrossFit Monday, May 29, at 9 am.

 

Alpha/Bravo

Warm-up:

Coaches choice

For score:

Minute 1: 5 Deadlift
Minute 2: 10 Bar over burpee
Minute 3: Max rep Wall ball
6 Rounds
*Log max deadlift weight and total wall ball

Cooldown:

Seated straddle
Split
Interlocked hands behind back

Post impression and least favorite food to cook to comments.


paleo-with-a-purpose

For more in weight loss and nutrition, buy "Paleo with a Purpose," by Josh Bunch.

Bunch's work can also be found at joshbunch.com and other rousing websites that focus on fitness, human overengineering and general awesomeness. If you want him to write something just as stunning for your crowd, email him at practicecrossfit@gmail.com

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