WOD – November 11, 2019

Happy Veteran’s Day!  Come celebrate and honor all of our veterans out there by completing Murph!  You are welcome to team up with a friend or do it solo.  All veterans can drop in for free amd our workout times are 8am, 930am, 11am, and 430pm! 

Work Out of the Day


“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to beyond the whiteboard.


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.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *