30 May 2016
Here we go boys and girls.
This is a long endurance workout which means reduced intensity.
The mile run is your warmup. Stay around 60% – 70% of max output. If you are doing the full workout, especially with a vest, expect times approaching 40-60min and pace accordingly.
You guys should have a good idea of where you are from the last 4 Monday WoD’s.
You guys that are scared…..don’t be. It’s just long.
Pay attention to your temperature if you are vested. Keep some water going in and some cool water for your head and neck.
Remember this is a memorial WoD. Slow down. Think about those real heroes that have made that ultimate sacrifice. This is in their honor.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Break the work up however!