Memorial Day Murph

Heats will start at 9 and will run every 20 minutes.  Those that are not partitioning any of the movements will have priority to sign-up the first 2 heats (0900 and 0920).

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Partition the pull-ups, push-ups, and air squats as needed.

Start and finish with a mile run. If you’ve got a 20 lb 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.

The start of Murph from 2015.


Saturday’s Schedule

830AM – Gym Open

Heats Start at 9AM

Continue every 20 minutes till everyone has completed

Sunday Closed

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