Good luck to Jaffa and Jo today on their special day – I am sure you will all join me in wishing them a long and beautiful life together!

The story of SEAL team 10 never ceases to amaze me – I have been fortunate to meet a number of active duty and former SEALS and they truly are unique individuals. What they and our own servicemen and women do day in day out is something we should never forget.
Never has a hero WOD been so fitting – breaking cover to call in support for your team mates and then saying “thank you” while under fire says a lot about LT Michael “Murph” Murphy. No matter what this workout feels like please finish it.


Run 1 Mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 Mile
If you have a 10kg vest..wear it.

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  1. Good luck today Jo and Jaffa all the best for a fantastic life together. See you all Tuesday guys gotta get through my home stag today first :)

  2. flipflop

    God luck today guys im sure you will have an awsome day :-)

    Murph ouch ouch ouch dont think im going to be able to walk in
    the morning

    51.03 jumping pullups

    some awsome times this morning loving the sunday wods

  3. Andy Burns

    Hate working out in the morning, but glad I made this one … 57.45 RX … Seen as I never do full reps of pull ups, I’m pretty happy.

    Good luck for today guys … See you all in the morning!!

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