05/27/19

memorial-day.jpg

Happy Memorial day!! We will only have one workout today at 10am. Today’s workout is 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.

A BBQ will follow the workout in the pavlovian so bring some meat to grill!

"Murph"

For time:

1 Mile run

into,

100 Pull-ups

200 Push-ups

300 Squats

into,

1 Mile run

If you have a vest wear a 20lbs/14lbs vest

*Break-up the pull-ups/push-ups/squats in any fashion. Common strategies are:

20 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Or, if push-ups are the limiting factor:

20 Rounds of:

5 Push-ups

5 Pull-ups

5 Push-ups

15 Squats