By May 28, 2017 No Comments

Memorial Day Schedule: Classes at 8 & 9 AM only. If you have not already done so, please let us know when you plan to work out on this heat sign-up sheet

We will have several scaling options for those who have not yet built up the work capacity for full “Murph”.



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed.

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.


5-minute foam roll lats, quads, IT band

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