Friday

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.

If you cannot make it in for this one, there will be a makeup day next time you are in.

This is a tough one, push yourself because remember Lt. Michael Murphy cannot. 

"Murph"

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.

There are several ways to do this workout, you have to run the mile on both ends of the workout. Then break up the exercises anyway you wish to complete the total amount of reps.  I will share some ideas with you in class.....


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