Saturday, May 25th 2024

MURPH 2024!!!

Heats at 9 AM and 10 AM with BBQ to follow. Bring any sides or drinks you want to go with burgers and hotdogs!

WARM UP

400m Jog

into,

25′ Increments

-Inchworms

-Tin Soldiers

-Quad Pulls

-Shoo the Chickens

-High Knees

-Butt Kicks

then,

8 Kip Swings

6 Push-Ups

8 Air Squats

MURPH!!!

1 Mile Run

100 Pushups

200 Push-Ups

300 Air Squats

1 Mile Run

*all in a #20/#14 vest

*partition however

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.

We never score this workout, that is not the point. Pick something that will challenge you and embrace the suck.

Just like any workout there are modifications for all movements so do not feel like you will have to do anything not normally asked of you in class.