180528- Murph

**Holiday Hours- 9am only**

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. 

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

RX: unpartitioned reps with 20/14 lbs weight vest

Scaled: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 


“1/2 Murph”

800m run

50 Pull-ups 

100 push-ups

150 air squats 

800m run

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