180528- Murph

**Holiday Hours- 9am 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: 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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