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Monday 28 May

Warm up

30 Band Pull Aparts

Frankenstein Walk

Butt Kicks

High Knees

10 Scap Pull ups

5 Push ups

10 Air Squats

 “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. Full RX is in order as written. Scaling the workout you can 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. 


Scaling Options


As always, we will have scaling options. Adam, Lee, Josh and other coaches will be there on Monday to help guide you if you’re not sure which option is for you, but here they are in advance if you’d like to start preparing:


1. RX – as written and with a 20-pound vest (we have 9 vests – first come, first serve). The 20-pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen. 2. BODY WEIGHT – as written, but without a weight vest 3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees 4. HALF MURPH – 800m run with 1/2 pull-ups, push-ups, and squats (50/100/150) 5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.


And we hope to see you there! The workout starts at 9:00 am


Forecast is calling for rain. Don’t let this deter you as in combat, you have to perform in any weather condition. Perform the workout knowing you are honoring all the brave men and women who have paid the ultimate sacrifice for our great nation. 

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