05/25/15: Memorial Day Murph

One class only today @ 10am.

Due to the Memorial Day Parade in Berkeley Heights, Springfield Ave is closed between Plainfield Ave and Snyder Ave.  In order to get to the gym, you will need to get onto Springfield Ave west of the gym and make a left onto Passaic Ave and right onto Washington St or Lincoln St.

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.

Michael Murphy
Michael Murphy
Today’s Workout: “Murph” – For Time

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run
  • NOTES: To scale this workout, teams can be created of 2 or 3 people.  All people on the team must complete the mile run before and after. The Pull Ups, Push Ups, and Air Squats should be done chipper style where all team members work to complete the pull ups first, then push ups, and finally air squats.  Only one person working at a time.  If you are doing this individually, you may partition the pull ups, push ups, and air squats however you want.  Suggestion is 5/10/15 for 20 rounds.  If you want to wear a weight vest, they are in the back of the gym.  We will have a very large class today.  Be respectful of your fellow 908ers, share pull up bars, especially if you are doing pull ups unassisted.  Make sure when you do your push ups and air squats you are out of the way of the pull up rig.  Enjoy!



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