WODs at 9am and 10am only.  Bring a towel and an extra t-shirt in case it’s raining.
BBQ is canceled.



For Time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Partition reps as needed.  If you have one, wear a 20lb weight vest.
This is obviously a challenging workout as prescribed, but is easily scaled.  Some scaling options:

  • Do the reps with a partner, one works, one rests.  Run 800 together.
  • Cut the reps by a third.
  • Cut the reps in half.
  • Ring rows instead of pull ups.

LtMurphyIn 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.