5.27.19 workout of the Day

"Murph"

Box Brief

Class times today will be 530, 715 and 9 AM with FREE childcare for 715 and 9 classes. There will be a BBQ to follow at 1030 AM. We will provide all the food and beers, but all are encouraged to bring drink/small plate of choice. Everyone please wear red, white and blue today. All non members, $20 drop in, kids 12+ $15 but must with your guardian. Please all be on time today as we expect big classes.

"Murph"

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

OR

"1/2 Murph"

For Time

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

There will be plenty scaling options today.-

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

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.