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Veteran's Day Murph at 9am at CFO

November 11, 2014

Tuesday is Veteran’s Day – the day we remember those that have fought in the wars of the United States.  I just spent a few days at my alma mater, there The Citadel where I got to hang out with some amazing veterans.  I’m proud to call these guys (and now girls, although we didn’t have girls when I went there) classmates and friends.  I heard stories that would make you laugh, cry, be amazed and be thankful.  As we remind ourselves with the Hero WODs, these experiences don’t come without a price.  The halls of my old barracks are now adorned with the names of the men we lost, and I could see the pain in my friends eyes as I listened to their stories.

We celebrate these men and women the best way we know how – by working and sweating with each other.

There is one class on Veteran’s Day at 9am.


Warren Frank, The Citadel 2004.  Warren was killed in action in 2009 and the Hero WOD “War Frank” is in his memory.  One day, War Frank.

Workout of the Day


Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 mile

Partition the reps as needed

OK – I have done Murph at least 10 times.  I am looking for a little different stimulus – slightly.  I will be doing



800m run

40 Pullups

70 Pushups

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