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#3354 – Memorial Day Murph Today!

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Monday 5/27/19

Gym is Open 10-2pm Memorial Day 

Hero WOD Murph

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.


Burgers Post WOD

Burgers & Beer (and waters) after the WOD. Bring a chair and come hangout with us 10am to 2pm Today!


We will help you modify this WOD as much as we need to so that you can come in and participate and have a great workout without overdoing it!

Hero WOD Murph
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run