We are so excited to see you all.
The day has finally come for us all to be together again. Please be sure to maintain social distancing and wash your hands or use hand sanitizer before you enter the building.
There will also be tents set up outside so you can warm up and cool down before and after your heat. Stay hydrated, please bring your own water or purchase one from the pro-shop. Our water fountain will only be available for refilling. We will not have our bands or yoga mats out. If you need those for warm up or the workout please bring one from home.
We look forward to seeing you all! 👊🏼
Memorial Day Murph 2020
For Time (Rx) - TIME CAP: 60 min** (see notes)
1 Mile Run
1 Mile Run
If you've got a twenty pound vest or body armor, wear it.
The pull-ups, push-ups, and air squats may be partitioned as needed (e.g. 20 Rds 5 Pull-ups, 10 Push-ups, 15 Air Squats, etc, other options are available here (link).
Murph SCALING Options:
Team Murph / 1/2 Murph / Modified Full or Half Murph
1/2 Murph - TIME CAP: 60 min**
50 Pull ups
100 Push ups
150 Air Squats
Team Murph - TIME CAP: 60 min**
2-3 Person Team Murph
Work/Rest or Synchronized between partners
Partners may modify the run distance as needed
After the run, athletes may partition the movements as needed
Modified Half Murph - TIME CAP: 60 min**
800m Run / 1/.8 Km Bike / 1000/800m Row
50 Pull ups / Ring Rows / Seated Pull-ups / Banded High Pulls, Face Pulls
100 Push ups / Knee Push-ups / Wall or Box Push-ups
150 Air Squats / Squat to Target / Box or Plate Step-ups
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!