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Monday 5.28.18

Happy Memorial Day!!

We are doing 3 heats of Murph today!  Please come about 20 minutes before your assigned heat time to warm up!  Don’t be late!

7:45am

9:00am

10:15am

After the last heat we will have our Potluck cookout!

Murph and cookout are RAIN or SHINE!

“Murph”

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.

*If you have a Vest – Bring it!

**We will have scaling options like 1/2 Murph and 1/4 Murph.

***All other classes are CLOSED today

 

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