July 4, 2017

8am and 9am ONLY today.   This is the last day of Hero Week

"Murph"
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.