05.29.17

Memorial Day Murph WOD and BBQ- come to wod and celebrate our heroes with food and drink.  Grilling starts at 10am.  Bring something to share. Heats of Murph are 8, 8:30, 9 and 9:30am. No other classes are scheduled for today.

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.