Check out the holiday schedule:  Monday – 9am metcon, 10am wod, 11am metcon, 12pm wodTuesday – ClosedWednesday – Back to normal scheduleWork Out of the Day“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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MetconIn teams of two for time: For time: 1 mile Run100 Kettlebell Swings 53/35200 Push-ups300 Squats1 mile Run