Memorial Day – 10am ONLY

“Murph”
For time:
Run, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Goal: Just get it done

This workout as you know includes an astronomical amount of volume and we want you to attack it in a way that is appropriate for you. You can still honor the memory of our fallen by doing this workout with volume that is appropriate for you. We would encourage that all athletes are finished with this workout right around 50-60 minutes. Nothing better than a gym full people sweating together to remember and honor!

Post Work
3-5min Easy Walk
Hydrate!