HAPPY 4th of July!

A most humbling moment that I noticed at ground zero.
Take a moment to say "Thank You" for all the sacrifices that have been made for our freedom. Freedom isn't free.

7/03/09 Choose your hero WOD

A. "MICHAEL"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

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

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

C. "BADGER"
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 rounds:
800 m run
30 squat cleans (95/65#)
30 pull ups


Post times to comment. Enjoy your time with your family and friends this weekend. I know that I am so grateful for all of my blessings and you are all part of it.