Holiday weekend schedule + “Murph” overview
Friday
12 Noon class cancelled
Saturday
Olympic class cancelled
Sunday
Regular schedule
Monday (Memorial Day)
9am only – “Murph”
Join us on Monday at 9am as we take on “Murph”.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Half Murph (scaled option):
800 m run
50 pull-ups/ring rows
100 push-ups
150 squats
800 m 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. It is 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.