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Blog Memorial Day Murph, 5.30.2016



Memorial Day Murph, 5.30.2016

  • by rbwrv
  • May 30, 2016

Memorial Day 5.30.2016

Class Time: 9:00am

Cookout & Splash Party to follow! As soon as all the athletes have completed Murph, we will be cooking out and enjoying our inflatable slip n’ slide! Bring your towels and swim trunks! We will have a donations jar so you can contribute what you can towards the post-WOD activities. 


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 while trying to protect his Navy SEAL team during an infamous mountainside battle with Taliban forces in Afghanistan on June 28th, 2005. In 2007, he was posthumously awarded the Medal Of Honor for his bravery, the first ever given for combat in Afghanistan.

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.

For more of Lt. Michael Murphy and his story, watch this short video.

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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