Classes today at 6am, 8am & 10am. Open gym until 1:00p.
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.
Hero WOD
Complete the following on your own or with others.
1 mile run
In any order complete:
100 pull-ups/ring rows
200 push-ups
300 squats
1 mile run
for time.
Name Time Modifications
Frank 41:10 1/2 pull-ups/push-ups/squats
Britt 52:52 1/2 ring rows/knee push-ups
Tom 44:42 Rx’d
Rustan 35:46 Rx’d
Phil K ~54 min
Corey 35:16 Rx’d
Tina 53:18 Rx’d
Jason 60:00 1 mile 100 pull-ups, 300 squats, 139 push-ups
Sarh D 47:40 ring rows, knee push-ups
Amber 39:59 Rx’d
Callahan 51:55 1/2 ring row 1/2 knees
Dan F 43:46 Rx’d
Sean 45:56 Rx’d
Brooke 54:35 ring rows, 12 rnds of Cindy, 2 miles
John K 54 Rx’d
Shanna 36:17 Rx’d