Schedule Reminder

Schedule Reminder

Remember that we will only be having one class Memorial day at 10:30 - Rain or Shine we will be completing the workout Murph, for those thinking they will pass up on this here is his back story. I want to see as many of you as possible completing the workout to help us honor all our current and fallen soldiers.

Murph Bio


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.


Take 12 Minutes to Work to a Heavy Set of 4 in the Deadlift

* Try to add from the set of 5 we did 2 weeks ago


13 Minute AMRAP

10 Front Rack Lunges (75/55)

10 Thrusters

20 Double Unders

10 OH Walking Lunge (75/55)

10 OH Squat

20 Double Unders


4 Sets of 8 Barbell Good Mornings

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