05/25/19 & 05/26/19

“Murph”

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

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.

_________

This weekend, we’ll be doing Hero WOD “Murph” on both Saturday and Sunday. We will have our regular class schedule for both days. There will be a separate WOD posted on Sunday at the gym for anyone who did “Murph” on Saturday and wants to workout Sunday as well.

We will also be open on Monday morning for 8:00am & 9:00am classes. We will do a partner workout on Memorial Day.

_________

Weekend Schedule:

Saturday: 7:00am, 8:00am, 9:00am, 10:00am & 11:00am Classes. 12:00pm Open Gym.

Sunday: 7:00am, 8:00am, 9:00am & 10:00am Classes.

Monday: 8:00am & 9:00am classes.

__________

Rep Scheme Options:

10 Rounds:
– 10 Pull-ups
– 20 Push-ups
– 30 Squats

20 Rounds:
– 5 Pull-ups
– 10 Push-ups
– 15 Squats

25 Rounds:
– 4 Pull-ups
– 8 Push-ups
– 12 Squats

1 Round:
– 4 Pull-ups
– 8 Push-ups
– 12 Squats
Then,
32 Rounds:
– 3 Pull-ups
– 6 Push-ups
– 9 Squats