ONE CLASS ONLY TODAY: 8 AM

GROUP WARM-UP
200 m run
10 banded face pulls
10 walking lunges
5 burpees
200 m run
10 pull-ups
10 push-ups
10 air squats

METCON/HERO WORKOUT
Murph
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*partition the pull-ups, push-ups and air squats any way. Workout can be done individually or as a team. Scale appropriately!

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.