Monday – May 29th


Monday – May 29th


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.

9am – WOD
10am – WOD

Memorial Day “Murph”
For time:
1 mile run
100 pullup
200 pushup
300 squat
1 mile run

*Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.