5.31.21 Workout of the Day

Memorial Day Murph
Class times: are 530 AM, 7 AM & 830 AM. Please sign in on Mindbody & be on time as this class takes the full hour. Thank you. 🇺🇸

Kids CrossFit
Kids CrossFit starts this Wednesday. Ages 5-12, M-W-F for the month of June.

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

-All modifications will be listed on the whiteboard.-

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.