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Monday 22 October

IMG_8243
Ray, having fun with the sled pull.......

REMEMBER, WE'RE CLOSED TODAY, EXCEPT FOR ONE WORKOUT AT 5PM.  BASICS CLASS IS STILL ON AT 630PM.

Workout

'Murph'

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor".

Run 1.6km

100 pullups

200 pushups

300 squats

Run 1.6km

Partition the reps and scale as needed to complete.

HAPPY BIRTHDAY FOR YESTERDAY HIEU TRAN AND FOR SATURDAY TO JOE NATHAN!!

Murph

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