Saturday 24APR14

May 23, 2014WOD

Grig

Monday’s WOD will run at 930am/1100am

BBQ to follow at noon. No need to RSVP for BBQ but please feel free to bring meat/sides/beverages. WODing @ 930am and coming back for the BBQ is okay too.

E-mail us if you’d like to be moved around between the 930 and 11am times.

BYOVest for Saturday’s WOD if you want to wear one.

“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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