Memorial Day

Forge Fitness – WOD

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here



– Knee push-ups

– Bentover rows for pull-ups

– Thank you all for coming out today. In an effort to practice social distancing and to get people to spread out we are asking people to do the WOD as written. The WOD is written chipper style and not 5,10,15 for 20 rounds. Have fun and please protect your hands.