July 4, 2016


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.  To do the workout RX you must wear a weighted vest.  20 pounds for men and 12 pound for the ladies.  Scale the workout as needed.

8am and 9am class only today.    Hero Week is an awesome opportunity to remember fallen soldiers, but be smart.   If you need to scale the workout, please do.  We encourage everyone to try and do all 6 workouts, but that may not be a good idea for everyone.   Scaling does not make the workout easier, nor does it make it mean any less.   Drink lots of water and EAT!!!!!