Monday 05/27/13

Thank you to all our service men and women. We so appreciate your sacrifices for all of our freedom. We remember those who have fallen in service to this great country, and we honor their memories today by doing our best in this extremely challenging workout.

Class time - 8:00

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.

We will scale this appropriately for each person so come ready to work hard!

Kathy working hard on dips


RJ Wade said...

Thought this was tonight! I was pumped all day!

Mike Sharp said...

"Murph" - The Memorial Day WOD.

1 Mile Run
(45 Min Cap.)
100 PUs - 80 Pull-Ups Completed
200 Push-Ups- 90 Push-Ups Completed
300 Squats - 225 Squats Completed
1 Mile Run

Total Time 57:?? (+)

I don't recall the exact time....... I was just glad to have survived.

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