Don’t forget, we will run one big class at 10am and then stay after to BBQ and play yard games. Feel free to bring any snacks or drinks if you’d like! We will provide the MEAT!

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.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Thermal notes: Scale as needed. This may be done as “Half Murph” or even “Team Murph” with a partner. Scaling to ring rows and/or elevated push ups are certainly allowed and encouraged for those that need to. Most will partition the work as rounds of 5 pull ups, 10 push ups, and 15 air squats.