Murph - Hero WOD - Memorial Day [May 28]

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In Memorial day, Monday May 28 @ 9:00am We will be doing the WOD call, “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

The WOD is meant to start on TIME at 9:00am, please arrive 30 minutes earlier to get warmed up and ready to go. 

Everybody is welcomed to join us, member or non-members, completely free of cost. We will be providing bottles of water and sweat towels. 

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


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 fairly new members or non members, we will help you scale down some of the movements to get you going.