Monday 5.30.16

Memorial Day Murph

One class time at 9:30 am

Cookout at 11:00 am

 

Lt. Michael P. Murphy

Lt. Michael P. Murphy

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.

For Time:
Run x 1 Mile
Pull Ups x 100 reps
Push Ups x 200 reps
Squats x 300 reps
Run x 1 Mile
*Wear a weight vest if you have one*
**The workout must start and finish with the mile runs but you are allowed to partition the pull ups, push ups and squats how ever you want.

½ Murph
For Time:
Run x 800 meter
Pull Ups x 50 reps
Push Ups x 100 reps
Squats x 150 reps
Run x 800 meter
**The workout must start and finish with the 800m runs but you are allowed to partition the pull ups, push ups and squats how ever you want.

¼ Murph
For Time:
Run x 400 meters
Pull Ups x 25 reps
Push Ups x 50 reps
Squats x 75 reps
Run x 400 meters
**The workout must start and finish with the mile runs but you are allowed to partition the pull ups, push ups and squats how ever you want.
For any of the three options you can scale down the pull ups to ring pulls and the push ups to incline push ups.