Posted on

May 27, 2013

Happy Memorial Day! Remember that we are running classes today at 10, 11 and 12 only. 

In years past we have run “Murph” on Memorial Day.  Today we’re going to do it a little differently.  The WOD for today is still going to be Murph. Only this time we’re going to have you guys do it in groups of 2, 3 or 4.  The amount of people in your group is up to you based on how much work you choose to do today.  You can break up the reps however you would like between you and your partner/team.  Only one person may be working at a time.  So choose a friend and have fun!


1 mile run

100 Pull ups

200 Push Ups

300 Squats 

1 mile run

This workout is 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 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.