WE WILL BE RUNNING HEATS STARTING AT 9:30AM
— AND HEATS GOING OFF EVERY 30 MINUTES —

MURPH
"Body Armor"
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.

WARMUP:
Walk 5-10 mins (Big Lap)

3 Rounds NFT:
100m Run
10 Walking Good Mornings
10 Iron Cross
10 Scorpions
10 Hip Bridges
10 Worlds Greatest

Then 3 Rounds:
10 Lateral Lunges (Kossack Stretch)
10 Straight arm banded pull downs
5 Kips
5 Pullups
5 Downward Dog Pushups

DON'T FORGET ABOUT THE COOKOUT AFTERWARD, STARTING THE GRILL AT 11:00 SO BE READY TO EAT AROUND 11:30ISH. BRING A HEALTHY SIDE DISH AND YOUR APPETITE.