See you Friday evening at 6:30pm for the Cookout at the gym! Bring any side item you want and alcohol if you’re drinking any. We will provide burgers, fixins, and water.
 
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
Or “Baby Murph” (1/2 mile runs and 50 pullups, 100 push-ups, and 150 squats
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the run. If you’ve got a twenty pound vest or body armor, wear it.