Sunday, May 24, 2015


Memorial Day
9AM class ONLY!

How fast can you complete?
1 mile run
100 pull-ups
200 pushups
300 free-standing squats
1 mile run

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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.


  1. "Mini Murph" : 30 minutes (blue band assisted pull-ups).