Once again, in honor of fallen soldiers, we will perform “Murph” on Monday, May 29 at 8 AM.

Because this is such an intensive hero workout, our programming leading up to this will prepare our members for high-volume pull-ups, push-ups and air squats.

Murph is:
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.

You may do the workout as an individual or with a partner. Partition the pull-ups, push-ups, and squats as needed.