Murph

Monday May 28 2018


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

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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Theresa Rosenquist200d

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~57min vested 5/10/15
At 8pm at home. The bugs were so bad! 😩🤢
Straight through, no vest, and stayed on my two feet this time 🇺🇸🇺🇸
45:00 unpartioned no vest
43:28 No vest
Unpartitioned, no vest 🇺🇸
No vest; 150 ab mat sit ups & 150 box step ups in place of 300 squats
53:12 partitioned w/ 20#vest
Mallory - 50:12
No vesto todayo
Unpartitioned & Vest. RIP Murph.
61:19 Straight through w/20# vest
RIP Murph
RIP Murph.
Sandwiched 10 rounds partitioned between two 2000m rows.
62 min. Purple pullup band, half pushup from knees
5-10-15 no vest
62:00 - 5, 10, 15
👶🏼 mods: green band, push-ups from knees, walked 2nd mile, baby vested
Straight through, no vest.
65:31 20# vest 🇺🇸
Partitioned 10/20/30, not recommended 😝 next time I will go with 20 rounds instead of 10
57:37, vested and straight through #merica
RIP Murph
Rest Day - whoop recovery in teens. 😣
Congrats to all those who did it! Might give it a go in June sometime. #RIPMurph
No Vest 15/10/5 x 20
RIP MURPH.
partitioned last mile with vest.
53:36 with 20# vest
7:30 for the first mile / 5 rounds of 20 pull-ups, 40 push-ups, and 60 squats
~ 46:30 w/25# vest. Partitioned. Ring rows, 200 squats and short on rowing to give Achilles a break
65:16, 20# vest
Straight through. RIP Murph 🇺🇸
No vest
🇺🇸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)
Unpartioned w/ vest