*THANKSGIVING 9AM WOD ONLY

**BLACK FRIDAY 9AM WOD ONLY

“Murph”

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

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”. It became “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.