Memorial Day, Monday, May 28, 2018

  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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

Partition the reps as needed. Coaches will scale as necessary (rowing, fewer reps etc). Go in teams of 2 if desired.

For Rx+ wear a vest.

Cap is 45 minutes (if you will start the last mile before the cap - we'll let you finish).

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.