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Today we will be running Murph at 9:00,10:00 and 11:00. You will be able to finish Murph if you run beyond your class time, or you may stop at the end of your allotted class time. No 12:00 open gym .

Monday we will be completing a short Hero Wod. We will be running weekend hours 9:00,10:00,11:00 and a regular 12:00 class rather than an open gym at 12:00.


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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