1.1.2015

HAPPY NEW YEAR! Come join us for our traditional Snowy Murph. Don’t let the ice and cold scare you! I will be sure to salt the course for all of you! Have a Happy New Year and we will see you all next year!

Classes will be at 9 and 10 AM and we will stay till everyone finishes their WOD!

“SNOWY MURPH”

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 SQUATS

1 MILE RUN

Murph-WOD

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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