In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Memorial Day Murph

 

Heat times are at 9am and 9:40am

 

Workout Options:

Full “Murph”

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

 

1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

 

Partner “Murph”

Run 1 Mile (each)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (each)

 

Strategy:

For the reps, partition them however you’d like. We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats”.

If you choose to wear a weighted vest, the prescribed weight is 20lbs.

 

Logistics:

Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 8:30am for 9:00am heat), warm-up will be written on the board

Please check the board when you get in the gym to see which “station” you’re assigned

Don’t forget we’ll be having a BBQ after the workout, where CFG will provide some meat for Hot Dogs and Burgers. Please feel free to bring some side dishes and drinks.

 

See you guys tomorrow!