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Since I injured my calf running last week, I decided I had better hold off on Murph for Memorial Day. Its a CrossFit working that starts and ends with a 1 mile run. I don’t think that’s a good idea right now. Plus, I am going camping and I had planned to lash a bar to two trees for the pullups. It would have worked except for my calf.

Instead, I’m doing a workout called "The Seven", which I’ve done on the 4th of July before. It is named after seven fallen CIA agents. The information is below. It is:

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Its kind of deceiving in that its only 7 reps of each movement. But because of this, they also put heavier weight and a few harder exercises. Since I’ve done it before, I know it stings a little. Top CF male athletes do it in 19-24 minutes, so I can expect to almost double that time. We’ll see.

Remember our heroes on Memorial Day:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.