CF864 Strength and Conditioning
But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
1 John 1:9
Never worry about numbers. Help one person at a time, and always start with the person nearest you.
-Mother Teresa
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
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WOD - For Time:
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Wearing a 20 pound weighted vest
"Murph" is a CrossFit Hero WOD named after Navy SEAL Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike's favorites and he'd named it 'Body Armor.' It first appeared on the CrossFit HQ site 18 August 2005. From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
“My father told me once that the most important thing every man should know is what he would die for.”
-Tana French
Good Friday Schedule - 5:15a.m. and 10:00a.m. only. No afternoon WOD's.
If your church isn't having a Good Friday service check around for a church that is. You are always welcome to join us at our church.
BE STRONG!
Jay and Janice
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
“My father told me once that the most important thing every man should know is what he would die for.”
-Tana French
Good Friday Schedule - 5:15a.m. and 10:00a.m. only. No afternoon WOD's.
If your church isn't having a Good Friday service check around for a church that is. You are always welcome to join us at our church.
BE STRONG!
Jay and Janice
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