Friday, May 22nd:  NO 630pm Class.  Gym closes at 630pm.

Saturday, May 23rd: Open gym 9am-11am.  One WOD from 10am-11am.

Monday, May 25th: Open gym 9am-11am.  One WOD: “Murph”


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

**Can also be done as a Partner WOD!  Complete WOD with a partner, and partition run and reps as needed.  Don’t have a partner?  No worries–we will pair you up with someone! =)

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.