Michael – WOD
Three rounds for time of:
Run 800 meters
50 Back Extensions (or super mans)
50 Sit-ups
*superman = lay on floor and lift up body like your flying like superman
then…..
Yoga cobra stretch – 2 min
Yoga frog stretch – 2
Plie squat stretch – 2 (really work to get your knees out and stretch)
Yoga downward dog – 2
Yoga frog – 2 minutes
10 minutes of deep breathing/meditation/visualization
This workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Show your spirit and remember Murph this Memorial Day.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.
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