05/28/18: Memorial Day Murph

Today’s classes are at 8am/9am only.  We will have large classes.  Given the structure of the workout we should have plenty of room.  We will be setting up the gym in such a way that all push ups and air squats will be done away from the pull up rig so that we can share pull up bars during the workout.

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.

Today’s Workout:

  • For Time – “Murph”
    • 1 Mile Run
    • 100 Pull Ups
    • 200 Push Ups
    • 300 Air Squats
    • 1 Mile Run
    • NOTE – To scale workout, partner with someone.  Both partners should complete the mile run in the beginning and end, but can split up the pull ups / push ups / air squats however they like.  If you know that today’s workout is too much for you, but you want to participate, just talk to the coach.  We’ll come up with a version that will work for you.