190527- "Murph"

May 27, 2019

**Special Memorial Day hours! 9:00am and 10:30am 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.

 

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


RX: As written with 20/14lbs vest

Scaling Options:

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

Partner Murph- Run 1 mile together then break up reps as needed, one person working at a time

 

 

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