090907 WOD – Labor Day Murph

090907 WOD

Quote: You waste the lives of fallen heroes by legislating away the rights that died to protect.

WARM UP:

• Run: 400
• 30/20/30

EQUIPMENT REQUIREMENTS:

• You
• Whatever you need to scale

SKILLS:

• Pull Up
• Push Up
• Squat

WOD: Murph

• Run: 1 Mile
• 100 Pull Ups
• 200 Push Ups
• 300 Squats
• Run: 1 Mile

Scaling Guidance – ¾ Murph, ½ Murph, ¼ Murph – Choose the level you can do without killing yourself.

LIFTING/SKILLS DEVELOPMENT:

• Really?

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!