Monday, May 28, 2018


For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Wear a weight vest if able (20/14)
*Courtesy of CrossFit, Inc.

*Reminder we only have four class times today: 6, 7:30, 9, and 10:30 a.m.  You must have reserved a spot!

In Honor and Memory of:
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.
A Tip For Today:
This workout is not about speed or winning.  Today is about honor.  Today is about remembering those who paid the ultimate price.  Today, you get to do Murph.