ALOHA! WE LOOK FORWARD TO ALL OF YOU TAKING ON “MURPH” IN HONOR OF MEMORIAL DAY.

6AM, 7AM, 8AM, AND 9AM CLASSES ONLY.  (THERE WILL BE NO 5AM OPEN GYM)  THERE WILL BE 10AM OPEN GYM BUT IF YOU ARE PLANNING ON DOING MURPH PLEASE PLAN ACCORDINGLY AS OPEN GYM WILL BE DONE AT 11:15.  MAHALO.

WOD:

#Murph

For Time: 

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

-or-

#3/4 Murph

For Time:

1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run

-or-

#1/2 Murph

For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

**Partition the pull-ups, push-ups, and air squats as needed.

***WE WILL HAVE ADDITIONAL SCALING OPTIONS AVAILABLE AT THE BOX AS WELL***

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”. It became “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.