Memorial Day Murph/Happy BDay Allison

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Monday May 27, 2013 Happy Birthday Allison.  The vest is ready!

The Box opens at 9 today.  We will run heats with the grill going all morning. BYOB and a side or dessert.

WOD

Murph 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run

You must begin and end with the mile run.  In between you may break up the Pull Ups, Push Ups and Squats in any way to reach totals.  Suggestion: 20 rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats.

Warm Up: 500 m Row 10 T2B 10 Ring Dips 10 GHDSU 10 GHDHX 10 Jumping Squats 60 sec Paleo Chair 10 per direction KB Halos 44/35 DROM

Heat 1 Julie Rx 1:19;48 Joann 44:46 Jason 51:14 Felipe 47:12 Jenni 50:25 Dan C 48:17 Shawn C 47:02 Candice 1:09:50 Bill K 1:13:17 Beetle 48:20

Heat 2 Curtis Rx 59:24 John Mc 48:30 Maria 1:00:37 Randy 47:48 Joe P 41:27 Italian Jack 42:17 Cho 42:06 Melissa 53:26 Ashley 45:30 + 10k Ridge Run Dave 45:00 + 10k Ridge Run B-Rad Rx 48:40 + 10k Ridge Run Ed O 50:30

Heat 3 Matt Sz 44:28 Ruck 44:09 Malopy Rx 1:00:38 Jerry 1:08:58 Jame G 50:45 Mike 1:02:40

Heat 3 Chris W Rx 55:33 O'Malley Rx 1:05:40

Sunday Tracy 56:41 Lindsey 50:34 Wendy 1:01:30 Mary 1:01:17

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