Monday, May 28, 2012

Happy Memorial Day!

There will only be 1 session today: 0900 (that’s a.m. gang)


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”. If you’ve got a twenty pound vest or body armor, wear it.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.  There will NOT be a time limit…and there will be a “short-murph” (smurph) option.

Compare to 120327.

Something wicked this way comes!

Published in: on May 27, 2012 at 3:12 pm  Comments (17)  

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17 CommentsLeave a comment

  1. Good crowd for Murph today. 55:20 Rx. 4 minutes slower than my PR (back in March 2009) and 4 minutes faster than my time with a 20# vest back in May 2011.

  2. That was fun! 42 flat RX

    • You totally sped through it. Way to go!

    • Wow! You’re a beast, Amy!

    • Great job! Nice working out with you!

      • Thanks! Great to finally meet you, good job;)

  3. 56:53, Rx, PR.

    • Congrats on the pr!

  4. I thought I did alright last time I did Murph so I added the 10lb vest. It really slowed me down. 57:28 Rx.

  5. Great seeing everyone today and loved the weather improvement over yesterday! Thanks, Michael, for saying there’s no shame in smurph!

    Slow transitions (looking forward to all the pull up stations at our new place!) Red plus tiny red for pull ups
    1/2 Murph: 32:40

    • You’ve inspired me next time I’ll use a vest! Great job today!!

      • I bet Amy meant this comment for Ethan–way to go with the weighted vest!

        • Whoops!

    • Way to go joy;) love seeing you at the gym. Thank you for all the encouragement

  6. Time: 57:25
    Great group/vibe today.

  7. 49:18. Thanks for having me today CFRX! An honor and pleasure as always to be in the family!

  8. 47

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