Thursday, November 23 2017

 "Murph" 2017

"Murph" 2017

Happy Thanksgiving! 8 AM class only--come beast before you feast!

"Murph"
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.

Coaches Note: We will modify the reps for this as much as needed. Here are some examples:

1/4 Murph
400 M Run
25 Pull Ups
50 Push Ups
75 Squats
400 M Run

1/2 Murph
800 M Run
50 Pull Ups
100 Push Ups
150 Squats
800 M Run

3/4 Murph
1 Mile Run
75 Pull Ups
150 Push Ups
200 Squats
1 Mile Run

Everyone can do this workout and we hope you'll join us for our great Thanksgiving day tradition.

As always, if you have your own weight vest, bring it, or want one of ours for the workout, come claim it early!