Saturday 4.1.17


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.

April Fools!  HaHa sorta…

ok, Today we will do Team Murph.

Grab a team of 4:

Alternate people on the run every 200m until you hit 1600m (1 Mile)

Alternate on the pullups every 5 reps

Alternate on the push ups every 10 reps

Alternate on the squats every 15 reps

Finish the last run just like the first.

***Run starts and ends on the TOP of the ramp, no tagging at the bottom***