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Posted by Andy Petranek :
Monday, May 28, 2012
Today we honor and remember those men and women that have paid the ultimate sacrifice in service of our country. Freedom is anything but free.
Our CFLA Community Memorial Day celebration kicks off Monday morning at 8:00am followed by the running of "Murph" in heats from 8:15 - 9:30am. Please remember to hang your American flags today in honor of our country and those fellow Americans that continue to protect and serve.
Monday's Workout (NO CAP)
"Murph"
For Time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
...and coming Tuesday (CAP)
5 rounds, 4 minutes each:
2 Hang Squat Cleans every minute on the minute
1 minute break between rounds for weight changes
- Goal is the heaviest weight at which all 8 reps in 4 minutes can be completed without missing
