Join us for Memorial Day Murph at 0900 on Monday the 29th.  We will be honoring all the brave men and women who have sacrificed their lives for our freedom by during Lt. Michael Murphy’s favorite workout, now known as “Murph”!

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.



Memorial Day Murph

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

RX- 20lb weight vest (Body Armour)


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