9:30AM Class only!  All other classes cancelled


A. “Murph”


Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 mile


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.


Rowing 2K is an acceptable substitution for a run.  If scaling the run, target a distance you can finish in under 10 minutes.


Keep up the pace, but don’t be afraid to scale properly and keep the focus on form!

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