Workout of the Day: Monday May 27th

Memorial Day Murph

The workout today is open for everyone to join. There will be beginner and intermediate options available. Warm up will begin at 8:00 am and the WOD will start at 8:30 am.

Option 1

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

or

Option 2

1-mile run
Then, 5 rounds of:
20 pull-ups
40 push-ups
60 squats
Then, 1-mile run
All with a Weight Vest (20/14 lb)

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.