30 May 2016 – Memorial Day Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and in honour of all servicemen and women.

WORKOUT OF THE DAY

"Murph"

For time, with a 20/14 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Important Reminders

  • If you haven't signed up for a heat yet, sign up here
  • You will need to show up 15 minutes before your heat begins to warm up (there will be a warm-up written on the whiteboard for you to do).
  • Heats begin at 9, 10 and 11 am and you will have 60 minutes to complete the workout. 
  • We encourage everyone to come early and stay late to cheer on athletes taking on Murph!
  • Memorial Day Murph is free to all members and non-members, all we ask is that you make a donation to our chosen charity, Deptherapy via their JustGiving page or by bringing your donation to the box on Monday. 
  • Want more details? Check out our recent blog with all the important info.