Monday, May 28, 2018
Murph
Memorial Day is a day to remember this country’s fallen men and women who gave their lives to defend this great land we call home. No matter what political party we follow for one day put the bullshit aside and say a prayer for these men and women who have given so much for so little. From those outside of the military I’ve heard many times that death is just part of what they’ve signed up for but that is not what we signed up for we signed up to be the protectors of this great country and people no matter what color, sexual orientation or religion and are willing to die to do it. To the fallen, thank you for your service.
Rolling schedule from 7am to 12pm. Start Murph anytime between 7 and 11am with the gym closing at noon so our coaches can get out and enjoy the beautiful afternoon. Also, when you are done with Murph be sure to try out the new toy that Bill Spry made for Charlie. From what I understand Sal wants to challenge everyone!
Have a great Memorial Day!
♥️🇺🇸🙏🇺🇸♥️
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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Kelsey Waack
62:00 - 5, 10, 15
👶🏼 mods: green band, push-ups from knees, walked 2nd mile, baby vested
17
3
Laura VanderKelen
65:31 20# vest 🇺🇸
Partitioned 10/20/30, not recommended 😝 next time I will go with 20 rounds instead of 10
19
0
Megan Vogel
Rest Day - whoop recovery in teens. 😣
Congrats to all those who did it! Might give it a go in June sometime. #RIPMurph
8
0
Pauly VanderKelen
53:36 with 20# vest
7:30 for the first mile / 5 rounds of 20 pull-ups, 40 push-ups, and 60 squats
1
0
Steve Kaster
~ 46:30 w/25# vest. Partitioned. Ring rows, 200 squats and short on rowing to give Achilles a break
12
0
Theresa Rosenquist
🇺🇸53:34**🇺🇸
**1609m SkiErg v. mi run, otherwise w/o vest: 32×{3/6/9 + 1×{4/8/12. This partition felt GREAT!! (last month unpartitioned: 48:35 & - 50 pullups)
16
0