Next Monday, May 28th we will be holding our Annual Memorial Day Murph with start times at 7:30am, 9am, 10:30am, and Noon. Below you will find a link to register for a start time for Murph.  We are running 4 heats of 13 in each to give everyone space around the rack to use the outer bars (the 3 inner bars will not be used in a big group). You may also come in on Saturday and do this workout if you are unable to come on Monday.

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.

For him, this wasn’t a special workout or something to do on a national holiday. “Body Armour” was just another day of training as a Navy Seal. When going through this workout don’t worry about your time, or if you are doing this workout RX or not. It is not about you and how fast you go through it or who you can beat in the gym, it is a workout to honor Lt. Michael Murphy and those that have put their life on the line to allow us to do what we enjoy. Plan to sweat, struggle, ache, and be exhausted. This workout can be done with a partner where you will share the workload. If you are doing the workout with a partner, only 1 of you need to sign up for a time slot below.

Sign up for your start time here:

These start times are when that group will actually begin, so plan to be here 20-30 minutes early to get warmed up and be ready to go at those listed times.

We only have a couple weight vests available for use here, so if you want to do Murph with a weight vest then you should plan to bring your own to wear.

Thank You
Willie McLendon