MEMORIAL DAY MURPH

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. . .

Hello Root Down…there will be one class led session tomorrow at 10:00 am for our annual Memorial Day “Murph”. Then, another open gym session at 4:30 pm.

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MEMORIAL DAY MURPH

For Time

Run 1 Mile

- 100 Pull-ups

- 200 Push-ups

- 300 Air Squats

Run 1 Mile

Pull-ups can be scaled to ring rows. Except for the run, movements can be broken into any sets or can be done straight through. A 20/14 lb vest is optional but is a big part of the Murph Challenge. Work can be done as partners.

Score will be total time in MetCon. I look forward to seeing you all there. Happy Memorial Day! DOMURPH!