11.24.16 “Murph”

November 23, 2016


Classes at both locations are:
7am class
8am class
9am class

10am-CFBwater only

Happy Thanksgiving Everyone!!!
We the staff are very thankful for each and everyone of our athletes in our wonderful and beautiful community!! Enjoy “Murph” today before you go and enjoy the start of the holiday season with friends and family

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.

Workout of the Day
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.

We suggest 20 rounds of Cindy (5 pullups 10 pushups 15 squats) or (5 pushups 5 pullups 5 pushups 15 squats)



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