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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.



5am closed

6am closed

9am close

12:00 Earliest Murph time, but no BBQ

3pm – Murph/BBQ Begins

6pm cut off

Hey Guys, so after talking to a few of you we are going to change Monday’s schedule around a bit….. We are going to run Heats starting at 3pm. Once everyone is done (cut off will be 6) we will have a beer/appetizer/great conversation party. This will be potluck style so please post what you are going to bring so that way we don’t double up on things…

For those unable make it or have to work I will host a 12 o’clock class. If absolutely non of these times work please PM and I will see what I can do!



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