Memorial Day Workout

May 27, 2019 @ 10:00 am

Memorial Day Workout

Memorial Day, May 27th at 10AM
Click HERE to sign-up!
*Sign-up is required so we can get an accurate head count to tell the food truck and plan for drinks.

Time line:
9:30AM: Doors
10:00AM: Short Brief
10:05AM: National Anthem
10:15AM: Start Workout
11:15AM-1PM: Food/Drink/Fun


Athletes Choice

200m Run
20 Mini Mt. Climbers
10 Alt. Spider Man Stretch
5 Plank to Down Dog

5 Kips
5 Jumping Pull-ups
5 Three-count  Push-ups
5 Three-count Squats

1 Round
3 Pull-ups
6 Push-ups
9 Squats


Option 1:
“Body Armor”
1mile Run
100 Pull-ups
200 Push-ups
300 Squats
1mile Run

Partition the 100/200/300 as needed.
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 2:
“1/2 Body Armor”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the 50/100/150 as needed.
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 3:
“Partner Body Armor”

Teams of two complete:
4x400m Run
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats
4x400m Run

Alternate the 400m runs, one athlete works, while the other rests.
Do the 20 Rounds of 5/10/15 in an “I-go-you-go” format. Meaning, I do 5 Pull-ups, you do 5 Pull-ups. I do 10 Push-ups, you do 10 push-ups, then 15/15. That will equal 2 total rounds.

Running Distances:
1mile = Reed/20th/Teller/16th
800m = 2X Stop Sign (Reed) / Stop Sign (Teller)
400m = Stop Sign (Reed) / Stop Sign (Teller)

Modifications for Run:
Rowing: 2K (for mile), 1K (for 800m), 500m (for 400m)
Bike: 8min (for mile), 4min (for 800m), 2min (for 400m)

Counting Rounds:
Use no more then 5 poker chips

It’s gonna be crowed on the pull-up rig. Do your pull-ups and move out of the way so other athletes can get in.
Bootcamp room will be available and will accommodate about 20-25 people.

This is not a coached class (the coaches are doing the workout with you). Please be mindful of repetition and range of motion integrity.

This event is free for CFLW members. If you are not a member and have been invited to come we will be donating the $20 drop-in fee to charity. If you are a member and would like to donate (any thing always helps), we will have a collection jar on hand.

This workout is supposed to be hard.
When you feel like quitting, remember what this day represents. Think of all the men and women who have given their lives for the freedoms, liberties, and rights we enjoy in our country/republic.



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.

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