Memorial Day Murph Schedule

We have the following class options available to perform Murph:
Sunday 7PM
Monday 9AM
Monday 5PM

Remember you have the option of scaling the workout. You can perform the workout with a partner where you perform the runs together and then split up the work. Or you can scale the run and reps as appropriate. Remember to hydrate well and bring a towel!

“Murph”

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.