JULY 4, 2018

9am class ONLY.   If you want a hero shirt for $20 make sure to get order in today.   Weight vests are first come, first served.    We will be providing donuts, ice baths and burgers after the workout.   Bring something to eat or drink to share.   Also if you have spike ball, corn hole or any other games bring them  

"Murph"
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run


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.

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  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. First posted 18 August 2005.

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