MONDAY 05/29/17

WARM UP
Trainer’s Choice

WOD

Memorial Day

“Murph”

Option 1 (Can Be Done By Yourself Or With A Partner)

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

Option 2

800 M Run

20 Rounds Of:

5 Pullups

10 Pushups

15 Air Squats

800 M Run

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 name 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.