Memorial Day Murph!


Memorial Day Murph

We will start WOD at 10:00am – then immediately following – we will have a cookout at the gym! If you plan to stick around for the cookout – please either bring a side dish, meat to put on the grill or $5 to contribute to buying whatever is needed. We will have a food sign up sheet posted at the gym by this week. Also – BYOB!! Feel free to bring along family and friends for the cookout!


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


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. (You need to wear vest for RX)