Monday 5.30.16


10AM: Hero WOD – Memorial Day Murph

Doors: 9:30am

Warm-up (on your own):
2-3 Rounds
200m Run
3 Pull-ups
6 Push-ups
9 Squats

Workout Briefing and National Anthem: 10:05am

Workout starts at 10:15am sharp


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

Mile run will be the loop down to 20th. Partition the repetitions as needed.
Scaled option: 
“1/2 Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Murph 1

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.

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