Monday, May 27, 2013



In Honor of Memorial Day – “MURPH”

Each class will be One Hour and 15 min.


For Time Perform:

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


1 mile Run

4rds of:

25 Pull Ups

50 Push Ups

75 Air Squats

1 mile Run


All Movements are scalable –

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.