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Wednesday 4.29.15

28
Apr

Wednesday 4.29.15

CrossFit EXP Memorial Weekend Murph & BBQ- Saturday May 23rd!

“MURPH???
– 1 MILE RUN TO START
– 100 PULL-UPS
– 200 PUSH-UPS
– 300 SQUATS
– 1 MILE RUN TO FINISH
*Option to wear a 20 lb weight vest if you have one

EXP BBQ to immediately follow! Bring your favorite dish!

Event Details:

WHAT: Memorial Weekend Murph is an annual internet-based fundraiser for military charities. It’s based on a CrossFit workout called “Murph,??? named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

WHO CAN PARTICIPATE? Anyone! You don’t have to be a member of CrossFit EXP, nor do you have to be able to do the entire workout to participate, just do what you can. You can do it all yourself, or complete it with a team (2-3 people per team). To ensure that the event runs as smoothly as possible, please join the facebook event so that we can plan accordingly and host a successful event in honor of our fallen warriors.

WHEN? The event will take place Saturday May 23rd Heats will run every 10-15 minutes starting at 10:00am

WHERE? Crossfit EXP, 100 Crawford St, Suite 5, Leominster, MA 01453

WHY? To honor ALL fallen military members with our pain and sweat, (and possibly some tears and colorful language!), and to raise money for great charities supporting military causes.

HOW MUCH? There is no cost to participate, however, we will be collecting donations by cash or check for the Wounded Warrior Project. (Checks can be made out to “The Wounded Warrior Project”)

WORKOUT OF THE DAY:

STRENGTH: Power Snatch 3 OTMEM x 10min

WOD: [1 Min Drills ]

1 min max Box J
1 min Max KB Swings
1 min Rest
x 4 rds

L1-24/20″, 53/35
L2-20/14″,35/26
L3-14/plate, 26/18

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