By May 27, 2018 No Comments

Happy Memorial Day and Happy Birthday to Jeremiah! MVA classes at 9 & 10 am followed by social.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Start and finish with a 1-mile run, partition the pull-ups, push-ups, and squats as needed. See below for scaling options.

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.

Scaling option 1:
Run 1 mile or scale to 800m
50 Pullups
100 Pushups
150 Air Squat
Run 1 mile or scale to 800m

Scaling option 2:
Partner Murph
Run 1 mile or 800m together
100 Pullups (as team)
200 pushups (as team)
300 Air squats (as team)
Run 1 mile or 800m together

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