Monday, May 25th: Open gym 9am-11am. 


Start times for Murph MUST be between 9am-10am–Last start time at 10am!

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! =)

***Ideas of how to break up the WOD:

-10 Sets of: 10 Pullups, 20 Pushups, 30 Squats

-20 sets of: 5 Pullups, 10 Pushups, 15 Squats

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.