Memorial Day “Murph” 5/28

On Monday May 28, 2012 we will be doing the workout “Murph” in honor of memorial day. ¬†Below is a description of both Lieutenant Michael Murphy and the workout.


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 are wanting to wear a vest and or body armor and have one, please bring it in.

Thanks and see everyone there!!


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