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by Mark Nolan

“Martin Luther King, Jr.”


Molon Labe CrossFit Memorial WOD

7.6K 50
  • 2 Rounds for Time
  • 19 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 29 Strict Pull-Ups
  • 39 calorie Row
  • 39 Lateral Jumps (over the rower)
  • 19 Man Makers (2x25/20 lb)
  • 68 Toes-to-Rings
  • Time Cap: 34 minutes

With a running clock, as fast as possible complete the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the second round of the Toes-to-Rings is completed.

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namesake photo

Background: This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

Many WODs have been created in tribute to MLK. This particular one was designed by Mark Nolan of Molon Labe CrossFit @molonlabecrossfit (Macedonia, OH, USA) as their workout of the day for January 18, 2016.

The rep scheme signifies:
– 19-29 reps the year Dr. King was born: 1929
– 39 reps for how old Dr. King was when he was assassinated
– 19-68 reps the year of his death: 1968
– 34-minute time cap for the age Dr. King was when he gave his historic “I Have A Dream” speech.

Some of his most famous quotes from the speech include:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

“Faith is taking the first step even when you don’t see the whole staircase. Our lives begin to end the day we become silent about things that matter.”

See also: “Martin Luther King Jr. (MLK)” WODs

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