Memorial Day “Murph”

Details: On Memorial Day, May 28th at 10AM we will be doing the Hero workout “Murph”.

*This will be the only class time for the day
*Sign-up required

Workout options:


1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

“1/2 Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Notes: The mile run will be completed before and after the Pull-ups/Push-up/Squats. The Pull-ups/Push-ups/Squats should be partitioned. Example: 20 rounds of 5/10/15.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.