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8:30am and 10:00am classes for Monday only

 

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.

”Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Rx+:(Wear a 20/10# Weighted Vest)

L2 Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run

L1 Metcon:
For time:
800m Run
5 Rounds of:
10 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
800m Run

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