May 30, 2015 admin



For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Notes:  Partition the Pull Ups, Push Ups and Squats as needed.  Start and finish with a mile run.  If you’ve got a 20lb vest or body armor, wear it.

*Post results to comments


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Today we honor a soldier, a hero and most importantly an American who did whatever it took to protect his fellow comrades.  Come prepared to leave absolutely nothing.  When we finish, we celebrate!

Be sure to arrive early to warm up.  HYDRATE before, during and after this workout.  Food will be served around 1:30.

“Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and the success of liberty.” – John F. Kennedy

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