Monday 5-28-12

**WE WILL HAVE ONLY ONE CLASS TODAY AT 8AM** Hope everyone has a great Memorial Day! We are thankful for the men and women who have given much in service for our great country! With that in mind the WOD today is:


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

First posted 18 August 2005

For time:

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

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.


Are you better, stronger, faster than your spouse?? Find out- Challenge them to a Fran Off!!