Saturday, May 27, 2017

Written by Danielle Dionne on . Posted in WODs

Join us for Murph this Saturday at 10am (Gymnastics at 11am to follow)

This is an annual workout that tests your mental game based on the reps and the duration. Remind yourselves that we are doing this to honor those that have given their lives for our freedom and values. Keep on moving and embrace the fact that this will be uncomfortable, but nothing compared to what these men experienced and their sacrifice.

Let’s honor them together!

WOD for Saturday:


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.

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*This is a high rep workout and if you are newer to the program, I encourage you all to scale! Consider scaling reps anywhere from:
30-50 Pull-ups
75-100 Push-ups
100-200 Air

If you are unable to run, don’t be discouraged and we can sub in the assault bike or rower!

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