posted a day early because it’s a big day!!!

Workout for Monday May 30th:


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.

Remember guys, this workout while awesome, full of passion, emotion and glory, still needs to be scaled so that each class can warm-up, complete, and stretch out within the hour!! Typically, 1/2 Murph (800’s and 50/100/150) is a good way to go. Breaking up the calisthenics into shorter sets, (5 Pull-ups, 10 Push-Ups, 15 Air Squats) is always smart and prevents the dreaded “losing count” problem. Come ready to have fun and scale it back!! Last year I think we did some big event type deal and had like major heats going. This year not so much, don’t stress, it’ll be awesome, and I’m sure we’ll do something like that again in the future! Rock on and have a great time!