5.29.17 Workout of the Day

EVERYONE PLEASE WEAR RED , WHITE, AND BLUE TODAY. #MERICA

RX "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

OR

Scale "1/2 Murph" For Time

800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a run.

715 AM "Murph" Please be on time.

9 AM "Murph" Please be on time.

10 AM.. BBQ will start at the gym. We will provide all the food and beers, but all are encouraged to bring drink of choice.

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.

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